Encyclopedia of exercise 2.0

2
Index
Arms
Ø Biceps ……………………………………………………………………………………. 5-12
o 1-Arm Preacher……………………………………….6
o Barbell Curl……………………………………………. 7
o Concentrated Curl……………………………………. 8
o Incline Bicep Curl…………………………………….9
o Low-Pulley Straight Bar Curl………………………...10
o Standing Curl…………………………………………11
o Standing Dumbbell Curl.…………………………… 12
Ø Triceps ………………………………………..............................................................13-19
o Single Arm Overhead Extension...............................13
o Triceps Dips on Bench............................................. 14
o Triceps Kick Back......................................................15
o Low-Pulley Triceps Kickback.....................................16
o Lying Extension......................................................... 17
o Triceps Push-down.....................................................18
o Dips.............................................................................19
Ø Forearms ……………………………………………………….…………………………20-21
o Seated Wrist Curl (Barbell)..........................................20
o Standing Reverse Curl................................................. 21
Back
Ø Lats ………………………………………………………………................................. 22-27
o Single Arm Row (Dumbbell)......................................... 23
o Close Grip Pulldown..................................................... 24
o Wide Grip Pulldown...................................................... 25
o Sit Down Row............................................................... 26
o Pull-ups........................................................................ 27
Ø Lower Back ………………………………………………………................................ 28
o 45-degree Back Extension............................................ 28
Chest
Ø Pectorals …………………………………………………………..............................29-38
o Barbell Bench Press....................................................30-31
o Dumbbell Fly............................................................... 32
o Incline Barbell Bench Press....................................... 33
o Incline Dumbbell Bench Press....................................34

3
o Incline Dumbbell Fly................................................35
o Pec Fly Machine.....................................................36
o Pullover Dumbbell..................................................37
o Push-Ups...............................................................38
Shoulders
Ø Deltoids……………………………………………………………............................. 39-45
o Bent-Over Rear Deltoids......................................40
o Front Raises Dumbbell........................................41
o Lateral Raises Dumbbell.....................................42
o Low-Pulley Upright Row.....................................43
o Shoulder Press..................................................44
o Shrugs Dumbbell Barbell..................................45
Ø Traps ………………………………………………………………............................ 46
o Upright Row Dumbbell/Barbell.........................46
Legs
Ø Quads/Hamstrings………………………………………………….......................... 47-52
o Barbell Squat.................................................. 48
o Stabilized Squats........................................... 49
o Leg Extension (Machine).............................. 50
o Leg Press (Machine).................................... 51
o Seated Leg Curl (Machine).......................... 52
Ø Thighs………………………………………………………………........................... 53-54
o Abductor/Adductor Machine.......................53
o Wide Stance Squat.................................... 54
Ø Glutes……………………………………………………………….......................... 55-58
o Backward Lunge (DB & BB) ....................... 55
o Stationary Lunges........................................ 56
o Walking Lunges........................................... 57
o Glute Bridges................................................ 58
Ø Calves……………………………………………………………….......................... 59
o Calf Raises Dumbbell.................................... 59
Abs
Ø Upper Abs………………………………………………………….......................... 60-68
o Crunch........................................................... 61
o 90-degree Crunch......................................... 62

4
o Ball Crunch....................................................... 63
o Decline Crunch................................................ 64
o Kneeling Rope Crunch.................................... 65
o Seated Crunch (Machine)............................... 66
o Planks............................................................ 67
o Bicycle........................................................... 68
Ø Lower Abs………………………………………………………….......................... 69-72
o Ab Wheel...................................................... 69
o Jack Knife.................................................... 70
o Knee or Leg Raise.......................................71
o Straight Leg Lift with Thrust......................... 72
Ø Obliques……………………………………………………………......................... 73-75
o Decline Side Oblique Crunch....................... 73
o Side Oblique Knee or Leg Raise.................. 74
o Standing Weighted Side Bend..................... 75

6
1-Arm Preacher Curl:
Major Muscles:
Lower biceps
Starting Position:
Ø Adjust the seat so that your elbow rests near the middle of the pad.
Ø Gripping the dumbbell, position yourself on the preacher bench.
Ø Extend your arm, palm facing up, keep slight bend in elbow, and do not bend wrist.
Ø Keep back straight and head aligned with spine.
During Exercise:
Ø Exhale as you curl the dumbbell up.
Ø As you curl, concentrate on curling at the elbow and keeping upper arm stationary.
Ø Curl until your forearm touches your bicep. Keep elbow on the pad.
Ø Hold for ½ second, squeezing your bicep.
Ø Inhale slowly as you return to starting position.
End position:
Ø Do not lock elbow.
Ø Repeat the movement for desire number of reps.
Ø For each set perform the entire exercise for one arm first, then switch to the other arm.
Key Points throughout the Range of Motion:
Ø Stay seated.
Ø Keep back your back straight and head aligned with your spine.
Ø Do not bend wrist when curling.
Ø Keep forearm aligned with shoulder.
Ø Move by bending at your elbow only.

7
Barbell Curl:
Major Muscles:
Biceps
Lower Biceps
Starting Position:
Ø Add desired weight to the bar.
Ø Grip the bar with your hands shoulder width apart; palms facing up.
Ø Stand with your feet shoulder width apart and a slight bend in your knees.
Ø Keep elbows in front of your body and slightly bent. Do not rest the bar on your thighs and
do not bend wrists.
Ø Keep your back straight and head aligned with your spine.
During the Exercise:
Ø Exhale as your curl the bar up slowly.
Ø Concentrate on bending the elbows and keeping the upper arms stationary.
Ø Curl until your forearms touch your biceps. Do not bend the wrists.
Ø Hold for ½ second, squeezing your biceps.
Ø Inhale returning to starting position
End position:
Ø Do not lock elbows.
Ø Repeat movement for the desired amount of reps.
Ø Keep back straight, head aligned with spine, and knees slightly bent.
Ø Keep hands aligned with shoulders.
Ø Do not bend wrists. Move by bending elbows only.
Ø Use biceps to perform the exercise, not your back.

8
Concentrated Curl:
Major Muscles:
Biceps
Starting Position:
Ø Position yourself on a flat bench or utility seat.
Ø Grip one dumbbell with palm facing in.
Ø Bending from your wrist, rest your elbow against the middle of your inner thigh, keeping
forearm aligned with shoulder. Do not bend wrist and keep a slight bend in your elbow.
During Exercise:
Ø Exhale as you slowly curl dumbbell up.
Ø Keep upper arm stationary. Do not bend wrist.
Ø Curl until your forearm touches your bicep. Hold for ½ second, squeezing bicep.
Ø Inhale as you return to starting position, by reversing the motion.
End Positon:
Ø Repeat the movement for desired amount of reps.
Ø For each set, perform the entire exercise for one arm first then switch to the other.
Ø Keep back straight and your head aligned with spine; do not bend wrist; keep forearm
aligned with shoulder; move by bending at your elbow only.
Ø Use your bicep to perform the exercise not your back.

9
Incline Dumbbell Curl:
Major Muscles:
Biceps
Starting Position:
Ø Adjust the bench to 45 degrees.
Ø Grip a dumbbell in each hand, position yourself on the bench. Keep back straight and flat on
the bench.
Ø Extend arms to your sides. Align head, shoulder, elbow, and hand.
Ø Palms face in; keep a slight bend in your elbows.
During Exercise:
Ø Exhale as you slowly curl dumbbell up.
Ø Concentrate on twisting your wrist outward and bending your elbow; keep upper arm
stationary; do not bend wrist.
End Positon:
Ø For each set perform the entire exercise for one arm first then switch to the other, or can be
done simultaneously.
Ø Keep back straight and your head aligned with spine; do not bend wrist; keep forearm
aligned with shoulder. Move by bending at your elbow only.
Ø Use your bicep to perform the exercise not your back.

10
Low-Pulley Straight Bar Curl:
Major Muscles:
Lower biceps
Biceps
Starting Position:
Ø Attach the straight bar to the pulley.
Ø Grip the bar with both hands with palms facing up.
Ø Keep your elbows in front of your body with a slight bend. Do not bend your wrists.
Ø Stand with feet shoulder width apart or with one foot in front of the other.
Ø Stand with your back straight, head aligned with spine, and knees slightly bent.
During Exercise:
Ø Exhale as you slowly curl straight bar up.
Ø Concentrate on bending from your elbow; keep upper arm stationary; do not bend wrist.
End Positon:
Ø Keep back straight, head aligned with spine, and knees slightly bent. Do not bend wrists.
Ø Keep your elbow in front of your body and stationary.
Ø Move by bending at your elbows only.
Ø Use your biceps to perform the exercise not your back.

11
Standing Curl (with either Barbell or Dumbbells):
Major
Muscles:
Lower
Biceps
Starting Position:
Ø Gripping a dumbbell in each hand with palms facing up. Have a slight bend in elbows and
have them slightly in front of your body. Do not rest the dumbbells on your thighs.
Ø If using a barbell grip the bar at shoulder width, still have palms facing up. Have your elbows
slightly in front of your body and do not rest the bar on your thighs.
Ø Stand with feet shoulder width apart, with a slight bend in your knees.
Ø Keep back straight, head aligned with spine.
During Exercise:
Ø Exhale as you curl the bar up.
Ø As you curl concentrate on bending at the elbow only and keeping upper arms stationary.
Ø Curl until your forearms touch (not the wrist) your biceps and hold for ½ second, squeezing
your biceps.
Ø Inhale as your curl back down.
End Position:
Ø Keep back straight, head aligned with spine, and a slight bend in the knees.
Ø Keep elbows in front of your body and stationary.
Ø Do not bend wrists and move at the elbow only.

12
Standing Dumbbell Curl:
Major Muscles:
Biceps
Starting Position:
Ø Grip a dumbbell in each hand with palms facing up. Do not rest the dumbbells on your
thighs.
Ø Have a bend in the elbows and do not bend your wrists.
Ø Stand with your feet shoulder width apart.
Ø Keep back straight, head aligned with spine, and slight bend in the knees.
During Exercise:
Ø Exhale as you curl the dumbbell up.
Ø As you curl concentrate on twisting your wrist outward and bending from your elbow. Keep
your upper arm stationary.
Ø Curl until your forearm touches your bicep. Hold for ½ second squeezing your bicep.
Ø Inhale as you return to starting position by reversing the motion.
End position:
Ø Alternate between arms.
Ø Repeat on both sides for desired amount of reps.
Ø Keep back straight, head aligned with spine, and a slight bend in the knees.
Ø Keep hands aligned with shoulders, keep elbows in front of your body and stationary.
Ø Use your bicep to perform this exercise not your back.

13
Single Arm Overhead Extension:
Major Muscles:
Outer Triceps
Triceps
Starting Position:
Ø Sit on a flat bench/seat, grip the dumbbell with one hand.
Ø Position the dumbbell over your head keeping your elbow as close to your ear as possible.
Ø Use your free hand to stabilize the arm with the dumbbell in hand.
Ø Bend at the elbow to lower the dumbbell to where your forearm touches your bicep. The
dumbbell should be positioned behind your opposite ear.
During Exercise:
Ø Exhale as you slowly raise the dumbbell up. Concentrate bending at the elbow only and
keeping the upper arm stationary.
Ø Continue to extend without locking your elbow, do not fully extend your arm. Hold for ½
second squeezing your tricep.
Ø Inhale as you slowly return to start position.
End Position:
Ø Once back to starting position hold for ½ second, feeling the stretch in your tricep
Ø Repeat for desired amount of reps
Ø For each set perform entire exercise on one arm then switch to the other.
Key Points throughout Range of Motion:
Ø Keep back straight, head aligned with spine, and bend at the elbow keeping upper arm
stationary. Use your arm to perform the exercise not your back.
Ø Keep your elbow as close to your ear as possible

14
Triceps Dips on Bench:
Major
Muscles:
Triceps
Outer
triceps
Starting Position:
Ø 2 benches
o Position the bench based on your leg length. Sit on one bench and extend legs to
other bench with heels resting on it.
Ø 1 bench
o Sit on the bench and extend legs so your heels rest on the floor
o Keeping your arms close to your side and grip the edge of the bench
o Lift your glute and bring it forward off the edge of the bench, keep a slight bend in
your knees.
o Keep back straight and head aligned with spine.
During Exercise:
Ø Inhale as your slowly lower body, keeping your back close to the bench and elbows close
your body.
Ø Concentrate on keeping forearms perpendicular to the floor
Ø Continue to lower until your upper arms are 90-degree angle to the floor. Keep elbows close
to your body and hold for ½ second
Ø Exhale as you rise your body back up to start position. Do not lock your elbows.
End Positions:
Ø Hold at start position for ½ second, squeezing triceps.
Ø Repeat exercise for desire amount of reps.
Ø Keep back straight, head aligned with spine, keep elbow as close to the body as possible,
and forearms perpendicular to the floor.
Ø Never lower your body to where your arms go beyond 90-degree angle from the floor.

15
Tricep Kick Back:
Major Muscles:
Triceps
Outer triceps
Starting Position:
Ø Grip one dumbbell in one hand.
Ø Place opposite hand on bench, keeping your forearm aligned with the shoulder. Place your
opposite foot from the arm on the bench on the floor keeping a slight bend in your knee (ex.
Left hand is on bench then right foot should be on the floor).
Ø Position the leg that is on the bench at a 90-degree angle.
Ø Position the hand with the dumbbell at a 90-degree angle (your elbow should be slightly
higher than your back).
Ø Keep wrist straight and the palm with the dumbbell towards your side.
During Exercise:
Ø Exhale as you extend your arm back.
Ø Concentrate on keeping your elbow close to your body. Remember to only to move from the
lower part of the arm at the elbow and keeping the upper arm stationary.
Ø At full extension, do not lockout your elbow or bend your wrist. Hold for ½ second and
squeeze tricep.
Ø Inhale returning to start position.
End Position:
Ø Do one set on one arm then switch to the other.
Ø Keep head aligned with spine and your back straight.
Ø Keep hips and shoulders level.
Ø Do not bend at the wrist.
Ø Keep your elbow bent and higher than your back.

16
Low-Pulley Tricep Kick Back:
Major Muscles:
triceps
Starting Position:
Ø Attach the single grip to the low pulley.
Ø Hold the grip with palms facing up.
Ø Stand with feet shoulder width apart.
Ø Bend forward from the waist, bending from your elbow, and pull the grip up so that your
elbow is higher than your waist.
During Exercise:
Ø Exhale as you extend your arm back.
Ø Concentrate on keeping your elbow close to your body. Remember to only to move from the
lower part of the arm at the elbow and keeping the upper arm stationary.
Ø At full extension, do not lockout your elbow or bend your wrist. Hold for ½ second and
squeeze tricep. Then move your arm back a few inches, feeling the resistance in your tricep.
Ø Inhale as you are returning to start position.
End Position:
Ø Do one set on one arm then switch to the other.
Key Points throughout Range of Motions:
Ø Keep head aligned with spine, back straight, and knees slightly bent.
Ø Do not bend at the wrist.
Ø At the start position you head is aligned with the lower part of your chest.

17
Lying Extension:
Major Muscles:
Triceps
Outer triceps
Starting Position:
Ø Grip a dumbbell by head of it (making hands in a triangle shape). Lie face up on the bench,
placing your head ½ inch off your bench, and place both feet on the floor.
Ø Extend arms, aligning the dumbbell with your upper chest, your elbows are close to you
side, rotate from your shoulder, aligning the dumbbell with your forehead.
During Exercise:
Ø Inhale as your lower the dumbbell.
Ø As you lower concentrate on bending from your elbows, move only your lower arms,
keeping your elbows and upper arms stationary.
Ø At the lowest position hold for ½ second, feeling the stretch in your triceps.
Ø Exhale as returning to the start position.
End Position:
Ø Do not lock your elbows, keep upper arms stationary, hold again for ½ second, squeezing
your triceps.
Ø Keep back straight, head aligned with spine, and elbows aligned with shoulders.
Ø Move by bending at elbows only.

18
Tricep Push Down (Pulley):
Major muscles:
Triceps
**This can be used with a variety of bars on the Pulley tower such as the V-bar, straight bar, or
rope.
Start Position:
Ø Attach the desired bar, grip the bar or rope. If using the straight bar place hands 6-8 inches
apart from each other. Palms face up if doing reverse.
Ø Stabilize your body by placing one foot in front of the other.
Ø Pull the bar/rope down by bending from the elbows. Position your elbows close to your
sides.
Ø Align hands with the lower part of your chest, do not bend at the wrists.
During Exercise:
Ø Exhale as your slowly extend your arms.
Ø Concentrate keeping your arms close to your body, move only from the lower part of the
arms, bending at the elbow only, and keeping upper arms stationary.
Ø Lower until arms are fully extended but do not lock at the elbows. Hold for ½ second
squeezing triceps.
Ø Inhale returning to starting position.
End Position:
Ø Repeat for the desire amount of reps.
Ø Keep back straight, head aligned with spine, slight bend in knees.
Ø Use your arms to preform movement not your whole body.
Ø At start of position have the hands aligned with lower part of chest. At the end position do
not lock elbows or bend at the wrist.

19
Dips:
Major Muscles:
Triceps
Pecs
Outer Triceps
**This can be done on the assisted machine or without, this exercise is more challenging without.
**To make more challenging at less weight if you are using an assisted machine or if using a non-
assisted machine can add a weighted belt.
Start Position:
Ø Position your body at the machine, gripping the handles, lifting your body up. Do not fully
extend your arms.
Ø Cross your ankles and bring your legs 90-degrees.
During Exercise:
Ø Inhale as you lower your body, focus on keeping forearms perpendicular to the floor.
Ø Lower until your arms form a 90-degree angle to the floor, hold this position for ½ second.
Ø Exhale as you move back to the start position. Hold at the top for ½ second squeezing your
chest and triceps.
End Position:
Ø Repeat for the desired amount of reps.
Ø Keep back straight and head aligned with your spine.
Ø Keep arms perpendicular to the floor.
Ø At start position do not lock your elbows.

20
Seated Wrist Curl (Barbell):
Major Muscles
Bottom forearms
Starting Position:
Ø Use a barbell, sit on the end of the bench, keep feet flat on the floor and your legs at 90-
angle (shoulder width apart).
Ø Grip the bar with palms facing up or down. Position forearms on thighs allowing your hands
to extend over your knees.
Ø Lower the bar by using your wrists without letting your forearms lift off your thighs.
During Exercise:
Ø Exhale as your curl the bar up at your wrists.
Ø Concentrate on bending at the wrist only.
Ø Continue to curl as high as possible. Hold for ½ second, squeezing your forearms.
Ø Inhale as you return to start position.
End Position:
Ø Keep your forearms on your thighs.
Ø Hold for ½ second, squeezing your forearms.
Ø Repeat for desired amount of reps.
Ø Keep back straight and head aligned with spine, keep feet flat on the floor.
Ø Keep forearms stationary on the thighs.
Ø Keep bar parallel to the floor, do not tilt it.
Ø Move the bar with wrists only.

21
Standing Reverse Curl:
Major Muscles:
Top of forearms
Starting Position:
Ø Grip the bar at should width, with palms facing down.
Ø Stand with feet shoulder width apart with a slight bend in your knees.
Ø Keep elbows in front of your body and slightly bent. Do not rest the bar on your thighs. Do
not bend your wrists.
During Exercise:
Ø Exhale as your slowly curl the bar up.
Ø Bend only from the elbow. Keep upper arms stationary.
Ø Curl until your forearm touch your biceps, keeping elbows close to your body. Do not bend
your wrists.
Ø Hold for ½ second, squeezing your biceps.
Ø Inhale when returning to the start positon.
End Position:
Ø Hold for ½ second at start position.
Key Point throughout Range of Motion:
Ø Keep back straight, head aligned with spine, and a slight bend in knees.
Ø Do not bend your wrists.
Ø Move by bending at your elbows only.

23
1-Arm Row (Dumbbell):
Major Muscles:
Lats
Starting Position:
Ø Grip a dumbbell in one hand.
Ø Place opposite hand on bench, keeping forearm aligned with shoulder, position your leg at
90-degrees on the bench.
Ø Your opposite foot is on the floor and your knee is slightly. Hips and shoulders leveled.
Ø The arm at your side is slightly bent at the elbow, wrist is straight, and palm face up.
During Exercise:
Ø Exhale as you slowly raise the dumbbell to your wrist.
Ø Concentrate on bending at the elbow only, keeping it close to your body.
Ø Raise until the dumbbell is at the upper part of your hip. Hold for ½ second, squeezing your
shoulder blades.
Ø Inhale as your return to starting position.
End Position:
Ø For entire set perform on one arm first then the next.
Ø Repeat for desire amount of reps.
Ø Keep shoulder and hips leveled.
Ø Keep elbow close to your body and do not bend your wrist.

24
Close Grip Pull Down (machine):
Major Muscles:
Lats
Start Position:
Ø Adjust the sit so your legs are at a 90-degree angle when your feet are flat on the floor.
Ø Grip the bar with hands facing forward, and your hands inside shoulder width.
Ø Extend arms overhead, keeping a slight bend in your elbows.
During Exercise:
Ø Exhale as you bring the bar down, keeping the bar aligned with the front of your chest.
Ø Concentrate on bringing your arms closer to your sides, keeping your wrists aligned with
your forearms.
Ø Continue pulling until the bar aligns with upper chest. Do not bend your wrists. Hold for ½
second squeezing your shoulder blades together and thrusting your chest slightly.
Ø Inhale as you return to the starting position.
End Position:
Ø Keep your back straight and head aligned with spine.
Ø Keep feet flat on the floor.
Ø Keep wrists aligned with forearm and do not bend wrists.
Ø Concentrate on squeezing shoulder blades and not putting unnecessary pressure on lower
back.

25
Wide Grip Pull Down (machine):
Major Muscles:
Lats
Start Position:
Ø Adjust the sit so your legs are at a 90-degree angle when your feet are flat on the floor.
Ø Grip the bar, position hands a little wider than shoulder width apart. Palms face forward.
Ø Extend arms overhead, keeping a slight bend in your elbows.
During Exercise:
Ø Exhale as you bring the bar down, keeping the bar aligned with the front of your chest.
Ø Concentrate on bringing your arms closer to your sides, keeping your wrists aligned with
your forearms.
Ø Continue pulling until the bar aligns with upper chest. Do not bend your wrists. Hold for ½
second squeezing your shoulder blades together and thrusting your chest slightly.
Ø Inhale as you return to the starting position.
End Position:
Ø Keep your back straight and head aligned with spine.
Ø Keep wrists aligned with forearm and do not bend wrists.
Ø Concentrate on squeezing shoulder blades and not putting unnecessary pressure on lower
back.

26
Sit Down Row:
Major Muscles:
Lats
Start Position:
Ø Add the desire weight, and use the V-bar handles.
Ø Grip the handles by having your palms facing each other, keeping a slight bend in your
knees.
Ø Placing your feet shoulder width apart, extend your legs, keeping your knees slightly bent.
During the exercise:
Ø Exhale as you slowly pull the close grip close towards you, keeping aligned with your lower
part of abdominal.
Ø Concentrate on keeping your elbows close to your body, and wrists aligned with your
forearms.
Ø Continue to pull until the bar touches your lower abs. Hold for ½ second squeezing your
shoulder blades and thrusting your chest slightly.
End Position:
Key Points Throughout Range of Motion:
Ø Keep back straight and head aligned with spine, do not bend wrist, keep wrist aligned with
forearms.
Ø Do not over thrust putting unnecessary stress on your lower back.

27
Pull-ups:
Major Muscles:
Lats
Start Position:
Ø Grip the bar with palms facing forward:
o Grip can vary: wide needs to be wider than shoulders; medium grip needs to be
shoulder width; smaller grip needs to be a little closer in than shoulders.
During Exercise
Ø Exhale as your pull yourself up until your chest touches the bar.
Ø Concentrate on squeezing back muscles as you pull yourself up. Upper body should remain
stationary and the arms should only be moving.
Ø Inhale as you return to starting position.
End position:
Ø Can be made easier by using a spotter or an assisted machine.
Ø Can be made more challenging by adding a weighted belt.

28
45-degree Back Extension:
Major Muscles:
Lower back
**this exercise can also be done on a medicine ball, same instructions as below. Or you can do
this exercise on the floor following the same instructions.
Start Position:
Ø Adjust the 45-degree back extension so your hips are aligned with the pads and can bend
comfortably at the waist.
Ø Position yourself at a 45-degree angle.
Ø Keep back straight, head aligned spine, and knees slightly bent.
During Exercise:
Ø Inhale as you slowly lower your body by bending at your waist.
Ø Focus on keeping back straight, head aligned with spine.
Ø At the lowest position and hold for ½ second, feeling the stretch in your hamstrings.
Ø Exhale as your return to start position.
End Position:
Ø Do not hyperextend you back.
Ø Hold for ½ second, squeezing your glutes and your hamstrings.
Ø Repeat for the desire amount of reps.
Ø In the start position DO NOT exaggerate by hyperextend your back by jerking your body
through the momentum.

30
Barbell Bench Press and Dumbbell Bench:
Major Muscles:
Pectorals
Starting position:
Ø Barbell
o Place barbell on bench support, lying face up on a flat bench, and feet flat on the
floor or on the bench whatever is more comfortable for you.
o Grip the barbell 6-8inches wider than shoulder width (use the rings to guide you).
o Lift bar up off the support, arms extend aligned bar with upper part of chest.
Ø Dumbbell
o Gripping a dumbbell in each hand, lie face up on the bench, position feet flat on the
floor or on the bench whichever is comfortable.
o Extend arms aligning the dumbbells with your sternum.
o Keep forearms perpendicular to the floor and a slight bend in your elbows. Do not
bend wrists.
During Exercise:
Ø Barbell
o Inhale as you slowly lower the bar to your chest, concentrate on keeping your
forearms perpendicular to the floor.
o Continue to lower until the bar is about 2 inches above your chest and aligned with
your sternum. Hold for ½ second.
o Exhale as you slowly push the bar back up.
Ø Dumbbell
o Inhale as your lower the dumbbells, concentrate on keeping forearms perpendicular
to the floor.
o At the lowest position, keeps the dumbbells alignment with the sternum. Hold for ½
second, feeling the stretch in your chest.
o Exhale as your return to the start position.

31
End Position:
Ø Barbell
o Do not lock elbows. Hold at start position for ½ second, squeezing your chest.
o Repeat for desired amount of reps.
Ø Dumbbell
o Do not lock elbows. Hold at start position for ½ second, squeezing your chest.
o Repeat for desired amount reps.
Key Points throughout Range of Movement:
Ø Barbell
o Keep head and small of your back on the bench.
o Keep forearms perpendicular to floor, and do not bend wrists.
Ø Dumbbell
o Same as Barbell.

32
Dumbbell Fly:
Major Muscles:
Outer pecs
Starting Position:
Ø Gripping a dumbbell in each hand, lie face up on the bench, position feet flat on the floor or
on the bench whichever is comfortable.
Ø Extend arms aligning the dumbbells with your sternum; palms face in.
Ø Keep a slight bend in your elbows but do not bend wrists.
During Exercise:
Ø Inhale slowly as you bring the dumbbells outward.
Ø As you continue to bring the dumbbells outward, concentrate on keeping DB aligned with
sternum.
Ø Near the end of movement have a slight bend in the elbows to allow for full range of
movement. If using heavier weight bend elbows earlier.
Ø Hold for ½ second, feeling stretch in chest.
Ø Exhale while returning to start position.
End Position:
Ø Hold for ½ second squeezing your chest.
Key Points in Range of Motion:
Ø Keep head and small part of back on the bench.
Ø Keep dumbbells aligned with your sternum.

33
Incline Barbell Bench Press:
Major Muscles:
Upper pecs
Starting Position:
Ø Place barbell on bench support, lying face up on a flat bench, and feet flat on the floor or on
the bench whatever is more comfortable for you.
Ø Grip the barbell 6-8inches wider than shoulder width. Use the rings to guide you.
Ø Lift bar up off the support, arms extend aligned bar with your neck.
Ø Keep forearms perpendicular to the floor and elbows slightly bent. Do not bend wrists.
During Exercise:
Ø Inhale as you slowly lower the bar to your chest, concentrate on keeping forearms
perpendicular to the floor and the bar aligned with the upper chest.
Ø Continue until the bar is about 2 inches above your chest, hold for ½ second, feeling a
stretch in your chest.
Ø Exhale as your push the bar up back to start position.
End Position:
Ø Keep slight bend in elbows.
Ø Keep head and small of your back on the bench.
Ø Keep forearms perpendicular to floor, and do not bend wrists.
Ø Keep barbell aligned with your neck.

34
Incline Dumbbell Bench Press:
Major Muscles:
Outer pecs
Starting Position:
Ø Adjust the bench to a 45-degree angle.
Ø Gripping dumbbells in each hand, lie face up on the incline bench.
Ø Extend your arms, aligning the dumbbells with your neck.
Ø Keep forearms perpendicular to the floor, elbows slightly bent, and do not bend wrists.
During Exercise:
Ø Inhale as your slowly lower the dumbbells.
Ø Concentrate on keeping your forearms perpendicular to the floor and aligned with your
neck.
Ø At the lowest point hold for ½ second, slightly thrusting out your chest, feeling a stretch in
your chest, not in your shoulders.
Ø Exhale as you return to start position.
End Position:
Ø Hold at start position for ½ second.
Ø Repeat for the desired amount of reps.
Ø Keep head and back touching the bench.
Ø Keep the dumbbells aligned with your neck.
Ø Keep forearms perpendicular to the floor.
Ø Do not bend wrists.

35
Incline Dumbbell Fly:
Major Muscles:
Outer pecs
Upper pecs
Starting Position:
Ø Adjust the bench to the lowest position.
Ø Gripping dumbbells in each hand, lie face up on the incline bench.
Ø Extend your arms, palms facing in, aligning the dumbbells with your neck.
Ø Keep forearms perpendicular to the floor, elbows slightly bent, and do not bend wrists.
During Exercise:
Ø Inhale as you bring the dumbbells outward slowly.
Ø Concentrate on keeping the dumbbells aligned with your neck as you move outward.
Ø Towards the end of the movement slightly bend your elbow to allow for full range of motion,
hold for ½ second feel the stretch in your chest.
Ø Exhale as you slowly return to start position.
End Position:
Key Points throughout Range of Motions:
Ø Keep head and back on the bench.
Ø Keep the dumbbells aligned with your neck.
Ø At the end position thrust from your chest to prevent shoulder fatigue.

36
Pec Fly (machine):
Major Muscles:
Outer Pecs
Starting Position:
Ø Adjust the seat so the handles or pads are aligned with your chest.
Ø Sit on the equipment with your back straight and flat against the back rest, position feet flat
on the floor.
Ø Add desired weight.
During Exercise:
Ø Exhale as you slowly bring the handles or pads together.
Ø Concentrate on keeping arms parallel with the direction you are moving.
Ø At the end position, keep the handles or pads aligned with your sternum. Keeping the slight
bend in your elbows.
Ø Hold for ½ second squeezing your chest.
Ø Inhale as returning to starting position.
End Position:
Ø At the start position hold for ½ second feeling the stretch in chest.
Ø Repeat the movement for the desired amount of reps.
Ø Keep your back straight and flat against the back rest, position feet flat on the floor.
Ø Keep arms at 90-degree angle.
Ø Keep elbows in center of pad, and aligned with sternum.

37
Pullover Dumbbell:
Major Muscles:
Lats
Pecs
Triceps
Starting Position:
Ø Grip a dumbbell by head of it (making hands in a triangle shape).
Ø Lie face up on the bench, placing your head ½ inch off your bench, and place both feet on
the floor.
Ø Extend arms, aligning the dumbbell with your upper chest, bend elbows slightly.
During Exercise:
Ø Inhale as your lower the dumbbell.
Ø As you lower concentrate on bending from your elbows, move only your lower arms,
keeping your elbows and upper arms stationary.
Ø At the lowest position hold for ½ second, feeling the stretch in your chest, triceps, and back
Ø Exhale as returning to the start position.
End Position:
Ø Do not lock your elbows, keep upper arms stationary, hold again for ½ second, squeezing
your triceps.
Ø Keep back straight, head aligned with spine, and elbows aligned with shoulders.
Ø Move by bending at elbows only.
Ø Lower the dumbbells form rotating at the shoulders only.

38
Push-ups:
Major Muscles:
pecs
Starting Position:
Ø Lie face down on a mat or the floor.
Ø Position your hands are aligned with your shoulders or a little wider than your shoulders.
Ø Extend your arms to raise your body off the ground. Do not lock your elbows.
Ø Can be performed either on your toes or knees. Depends on your upper strength to hold
your body weight to perform a push up on your toes.
Ø Squeeze your abs towards your spine (flexing your abs).
Ø Keep back straight and head aligned.
During Exercise:
Ø Inhale as you slowly lower your body by bending at the elbow.
Ø As you lower keep body straight and abs tight.
Ø Continue to lower until your chest is a couple inches above the mat/floor. Hold for ½
second.
Ø Exhale as your slowly return to start position.
End Position:
Ø Squeeze your chest and triceps. Hold at start position for ½ second.
Ø Keep head aligned with spine, back and body straight, keep abs tight.
Ø Do not hyperextend your back.

40
Bent over Rear Deltoids
Major Muscles:
Rear Deltoids
***This exercise can be done on a machine if accessible or on a bench.
Start Positing:
Ø Gripping a dumbbell in each hand, have a slight bend in your knees.
Ø Bend at the waist and have your back parallel to the floor.
Ø Position the dumbbells in-front of you, aligned with your chest. Keep a slight bend in your
elbows. Have your palms face in for start position.
During Exercise:
Ø Exhale as you slowly raise your arms out to the side.
Ø Focus on rotation at the shoulders.
Ø Raise the dumbbells as high as possible, until they are aligned with your shoulders.
Ø Do not bend the wrists or lock out the elbows.
Ø Hold for ½ second squeezing shoulder blades together.
End Position:
Ø Keep back straight, head aligned with spine, and knees slightly bent.
Ø Keep a slight bend in elbows.
Ø Do not bend the wrists, rotate from the shoulders.
Ø DO NOT hyperextend your back at the end position.

41
Front Raises (Dumbbell):
Major Muscles:
Front Delts
Starting Position:
Ø Gripping a dumbbell in each hand, have them placed at your sides.
Ø Palms will face down.
Ø Stand with your feet shoulder width apart with a slight bend in your knees.
During Exercise:
Ø Exhale as your raise the dumbbells.
Ø Focus on raising from the shoulders, keep a slight bend in elbows.
Ø Raise until the dumbbells to shoulder height and hold for ½ second.
Ø Inhale as you slowly return to the start position.
End Position:
Ø Repeat for desired about of reps.
Ø Keep back straight, head aligned with spine, and a slight bend in your knees.
Ø Keep elbow slightly bent.
Ø At the end position raise the dumbbells to shoulder height and never hyperextend your
back.

42
Lateral Raises (Dumbbell):
Major Muscles:
Traps
Lateral delts
**This exercise can also be done sitting on a bench
Starting Position:
Ø Gripping a dumbbell in each hand, have them placed at your sides.
Ø Palms facing in.
Ø Stand with your feet shoulder width apart and with a slight bend in the knees.
During Exercise:
Ø Exhale as you raise the dumbbells.
Ø Focus on raising from the shoulders, keep a slight bent in elbows.
Ø Raise until the dumbbells to shoulder height and hold for ½ second.
Ø Inhale as you slowly return to the start position.
End Position
Ø Keep back straight, head aligned with spine, and a slight bend in your knees.
Ø Keep elbow slightly bent.
Ø At the end position raise the dumbbells to shoulder height and never hyperextend your
back.

43
Low-Pulley Upright Row (machine):
Major Muscles:
Front delts
Rear delts
Starting Position:
Ø Attach a straight bar to the pulley.
Ø Grip the bar placing your hands shoulder width apart and palms facing down.
Ø Position your elbows in front of your body close to your side with them slightly bent outward.
Ø Stabilize your body by placing one foot in-front of another. Keep a slight bend in the knees.
During Exercise:
Ø Exhale as your slowly raise the bar.
Ø Focus on bending your elbows outward, by making sure they stay higher than the bar.
Ø Raise until the bar is at the upper part of your chest, hold at this position for ½ second
squeezing your shoulder blades.
Ø Inhale as your return to start position.
End Position:
Ø Keep back straight, head aligned with spine, and a slight bend in knees.
Ø Keep the bar close to your body and elbows higher than the bar.
Ø At the end position do not hyperextend your back.
Ø Some bend in your wrists will happen.

44
Seated Shoulder Press (machine or dumbbell):
Major Muscles:
Delts
**This exercise can also be done standing up and with wither dumbbell or barbell.
Starting Position:
Ø Dumbbell:
o Hold one in each hand, sit on a bench, feet flat on the floor.
o Lift the dumbbells, positioning them parallel to your ears with your palms facing in.
o Keep forearms perpendicular to the floor and do not bend wrists.
o Keep back straight and head aligned with spine.
Ø Machine
o Adjust the seat to the handles are parallel to your shoulders.
o Grip the handles to extend to ear heights.
o Keep forearms perpendicular to floor, do not bend wrists, and head aligned with
spine and back straight.
During Exercise:
Ø Dumbbell
o Exhale as you slowly raise the dumbbells up, keep forearms perpendicular to the
floor.
o Raise until your elbows are at your, hold for a ½ second, squeezing your shoulders.
o Inhale as you return to start position.
Ø Machine
o Same as a dumbbell.
End Position:

45
Shrugs (dumbbell or barbell):
Major
Muscles:
Traps
**this exercise can also be done sitting on a bench with dumbbells
Start Position:
Ø Barbell
o Grip barbell shoulder width apart on the bar placing one hand over and one hand
under.
o Do not let barbell rest on your thighs and do not let wrists bend.
o Stand with feet shoulder width apart and a slight bend in your knees.
Ø Dumbbell
o Grip a dumbbell in each hand, position at your sides.
o Stand with feet facing forward and a slight bend in your knees.
During Exercise:
Ø Exhale has you slowly shrug shoulders up.
Ø Shrug as high as you can, keeping arms stationary, hold for ½ second.
End Position:
Ø Keep a slight bend in elbows, keep back straight, head aligned with spine.
Ø Do not bend wrists, keep arms stationary, never hyperextend your back.

46
Upright Row (dumbbell or barbell):
Major
Muscles:
Front delts
Rear delts
Starting Position:
Ø Dumbbell
o Gripping a dumbbell in each hand, place hands in front of body with palms facing
down.
o Stand with feet shoulder width apart.
Ø Barbell
o Grip the bar shoulder width apart
o Position your elbows in front of your body by bending them outward. Do not bend
wrist
o Stand with feet shoulder width apart
During Exercise:
Ø Exhale as your raise the dumbbell or barbell.
Ø Bend elbows outward.
Ø Raise until either dumbbells or barbell is above the upper part of your chest, hold for ½
second squeezing shoulder blades together.
End Position:
Ø Keep back straight, head aligned with spine and knees bent.
Ø Keep dumbbell or barbell close to body.
Ø Never hyperextend your lower back.

48
Barbell Squat:
Major Muscles:
Quads
hamstrings
**this exercise can be done as body weight (no weights).
Starting Position:
Ø Adjust the barbell supports below should height and adjust the stop bars to where it allows
for your thighs to go to parallel to the floor at the lowest position.
Ø Position your body underneath the barbell, placing hands about 6-8 inches wider than your
shoulders.
Ø Have a slight bend in your knees, back straight, and have the barbell rest on the upper part
of your back, just below the baseline of your neck.
Ø Un-rack the barbell by bending your knees not lifting from your back. Step back and stand
shoulder width apart.
During exercise:
Ø Inhale as your slowly squat, bending at your waist and knees.
Ø Continue to squat keeping your knees aligned with your toes, keep your back straight, and
look straight ahead.
Ø Squat until your thighs are parallel to the ground. Hold for ½ second.
Ø Exhale when returning to start position.
End Position:
Ø Hold at start position for ½ second squeezing the glutes.
Ø Do not perform this exercise if you have discomfort in lower back. Keep knees aligned with toes.

49
Stabilized Squats:
Major Muscles:
Quads
Hamstrings
Starting Positon:
Ø Place a stability ball against the wall and lean up against it placing small part of small
against it.
Ø Stand shoulder width apart, feet facing straight and place your heels about 2 feet away from
the ball.
Ø Keep knees aligned with toes.
During Exercise:
Ø Inhale as you slowly squat, make sure the ball can roll from lower back to shoulders.
Ø Keeping knees aligned with toes, back straight, and bend at your knees.
Ø Squat until your thighs are parallel to the floor.
Ø Exhale as your return to start position.
End Position:
Ø Keep back straight, head aligned with spine, and feet shoulder width apart.
Ø Keep the ball stabilized and if it shifts, stop and reposition the ball.

50
Leg Extension (machine):
Major Muscles:
Quads
Starting Position:
Ø Adjust the back rest to where your knees clear the edge of the seat, so you can do the full
range of motion, and keep your back on the back rest.
Ø Adjust the leg pad where it lies at the lower part of your shins. Position your shins on the
pad shoulder width apart.
Ø Keep feet straight and back straight on the pad.
Ø Add desired weight.
During Exercise:
Ø Exhale as you extend your legs.
Ø Extend legs but do not lock your knees, hold for ½ second, squeezing your quads.
End Position:
Ø Lower until your legs are back to the 90-degree angle.
Ø Hold for ½ second squeezing the quads.
Ø Stay seated.
Ø Keep back straight and against pad, head aligned with spine.
Ø Keep legs shoulder width apart, and knees aligned with toes.
Ø Do not lock out your knees and keep resistance against the legs.

51
Leg Press (machine):
Major Muscles:
Quads
hamstrings
Starting Position:
Ø Place feet shoulder width apart on the platform, you should be able to do the whole range of
motion without locking your knees when legs are extended. At start position your legs
should be at a 90-degree angle.
Ø Keep back straight and against the pad, feet straight.
Ø At desired weight.
During exercise:
Ø Exhale as you push the platform away from you keeping knees aligned with toes.
Ø Extend legs, do not lock out your knees, and hold for ½ second squeezing your quads.
Ø Inhale as you return to the start position.
End Position:
Ø Lower legs as they are back to a 90-degree angle, hold for ½ second.
Ø Never let your body lift off the seat.
Ø Do not let your knees lock out.
Ø Keep resistance on your legs.

52
Seated Leg Curl (machine):
Major Muscles:
Hamstrings
Starting Position:
Ø Adjust the back rest so your knees clear the edge of the seat so you can perform the full
range of motion.
Ø Adjust the seat so the pad rest on the back half of calves. Position legs shoulder width
apart.
Ø Keep feet straight and keep back straight and against the pad.
During Exercise:
Ø Exhale as you curl your legs, keep your knees aligned with your toes.
Ø Keep back against pad.
Ø Curl until legs are fully curl or touches equipment, hold for ½ second, squeezing your
hamstrings.
End Position:
Ø Legs should be fully extended but do not lock knees or hyperextend them.
Ø Hold for ½ second, squeezing hamstrings.
Ø Keep head aligned with spine, back straight, and knees aligned with toes.
Ø Do not hyperextend your knees or lock them out.
Ø Move by bending from the knees only

53
Abductor/Adductor:
Major muscles:
Abductor- outer thigh
Adductor- inner thigh
**picture is adductor.
Starting Position:
Ø Abductor
o Sit on the equipment and adjust the pads so they are close together.
o Position knees in the middle of the pad.
o Keep feet straight, back straight and against the pad.
Ø Adductor
o Sit on the equipment and adjust the pad as far apart as possible.
o Position knees in the middle of the pad.
o Keep feet straight, back straight and against the pad.
During Exercise:
Ø Abductor
o Exhale as your push your legs outward, keep knees aligned with toes, and back flat
on the mat.
o Go as far out as you can and hold for ½ second, squeezing your outer thigh.
o Inhale when returning to start position.
Ø Adductor
o Exhale as you bring your legs inward, keep knees aligned with toes, and back flat.
o Go as far in as you can and hold for ½ second, squeezing your inner thigh.
o Inhale when returning to start position.
End Position:
Ø Repeat either exercise for desire amount of reps.
Ø Stay seated, keep back straight and against pad, head aligned with spine.
Ø Move only from your hips keep rest of body stationary.

54
Wide Stance Squat:
Major Muscles:
Inner thighs
glutes
**This exercise can be done with a barbell or just body weight
Starting Position:
Ø Grip a dumbbell with both hands and place it at the center of your stance.
Ø Place your heels wider than your shoulders and have you toes facing out.
During Exercise:
Ø Inhale as you slowly lower, bend at your waist and your knees.
Ø Squat until your thighs are parallel to the floor at a 90-degree angle. Hold for ½ second.
Ø Exhale when returning to start position.
End Position:
Ø Do not lock your knees.
Ø Hold for ½ second at start squeezing glutes.
Ø Repeat for desire amount reps.
Ø Bend from waist and your knees.
Ø Never let your knees go past your toes.

55
Backward Lunges (dumbbell or barbell):
Major Muscles:
Outer thigh
Glutes
**This exercise can be done with dumbbells, body weight, or a barbell.
Starting Position:
Ø Can grip dumbbells or use a barbell, or doing this with body weight.
Ø Stand shoulders width apart and a slight bend in the knees.
During Exercise:
Ø Inhale as you step back, as far as possible.
Ø Bend your knees to lower yourself.
Ø Keep your back perpendicular to the floor and your front leg makes a 90-degree angle. Do
not let your knee go past your toes.
Ø Hold for ½ second.
Ø Exhale as you raise back up pushing through your back heel. Also transfer your weight to
your front foot.
End position:
Ø Do not lock your knee.
Ø Hold at start position for ½ second squeezing your glutes.
Ø Repeat on other side for desired amount of reps.
Ø Never let your knee extend past your toes.
Ø At the end position don’t allow your back knee to touch the floor.

56
Stationary Lunges:
Major Muscles:
Glutes
Starting Position:
Ø Grip a dumbbell in each hand, with palms facing in.
Ø Place feet shoulder width apart and a slight bend in knees.
During exercise:
Ø Inhale as your step one foot forward as far as you can.
Ø Bend at your knee (front knee) to lower yourself, keeping your back perpendicular to the
floor.
Ø Lower yourself until your back knee is about ½ inch above the floor and front knee makes a
90-degree angle. Hold for ½ second.
Ø Exhale as your raise yourself back up to start position. Transfer your weight to your heel.
Push off from the heel of your front foot.
End Position:
Ø Do not lock knees, hold for ½ second squeezing glues.
Ø Repeat on other side for desired amount of reps.
Ø Keep back straight and perpendicular to the floor.
Ø Keep arms by your side and do not lock your elbows.
Ø Never let your knees go over your toes.

57
Walking Lunges:
Major Muscles:
Glutes
Quads
Hamstrings
Start Position:
Ø Grip a dumbbell in each hand, with palms facing in.
Ø Place feet shoulder width apart and a slight bend in knees.
During Exercise:
Ø Inhale as your step one foot forward as far as you can.
Ø Bend at your knee (front knee) to lower yourself, keeping your back perpendicular to the
floor.
Ø Lower yourself until your back knee is about ½ inch above the floor and front knee makes a
90-degree angle. Hold for ½ second.
Ø Exhale as you transfer your weight to your front foot. Push off from your back foot bringing
both feet together, hold at this position for ½ second.
Ø Alternate legs and continue to the next as you walk.
End Position:
Ø Repeat for desire amount of reps for each leg.
Ø Keep back straight and perpendicular to the floor.
Ø Keep arms by your side and do not lock your elbows.
Ø Never let your knees go over your toes.

58
Glute Bridge:
Major Muscles:
Glutes
**This exercise can be done with body weight, a plate, or barbell across your hips.
Start Position:
Ø Lie flat on the floor.
Ø Have your knees bent and feet flat on the floor.
Ø Have your hands placed to your side with your palms facing flat. If you are using a plate or a
barbell you will be holding those.
During exercise:
Ø Lift your hips off the ground until your hips and shoulders for a straight line.
Ø Squeeze through your glutes.
Ø Return to start position.
End Position:
Ø Squeeze through glutes.
Ø Do not let your hips drop.
Ø Drive through heels.

59
Calf Raises:
Major Muscles:
Calves
** This exercise can be done a few different ways. It can be done on a machine, with dumbbells, or
body weight.
Start Position:
Ø Grip a dumbbell in each hand, (you can either do this on an edge to feel a deeper stretch or
on flat floor).
Ø Stand shoulder width apart.
During Exercise:
Ø Rise onto your toes, keeping a slight bend in your knees.
Ø Rise as high as you can on your toes.
Ø Push evenly through your entire foot.
End Position:
Ø Return to start position.
Ø If you are doing this on one foot at a time, switch to other foot and continue reps.
Ø Push through entire foot not your big toe or side of your foot.
Ø If using dumbbells do not bend wrists.
Ø Maintain balance if on an edge.

61
Crunch:
Major Muscle:
Upper abs
** Can also do this exercise with legs vertical (legs in the air and reach for your toes). Also, you
can add weight by holding a dumbbell or a weight plate overhead.
Start Position:
Ø Lie on a mat or floor and place hands behand head.
Ø Have elbows out and relaxed.
Ø Lift, you head using your abdominals to create a tennis ball size gap between chin and
chest.
Ø Keep your head aligned with your spine and back in contact with mat or floor.
During Exercise:
Ø Exhale as you lift both shoulders off the mat/floor from using your abdominals.
Ø Continue to crunch maintain that gap, keep chin aligned with the center part of your chest.
Ø Hold for ½ second, squeezing your abs.
Ø Inhale as your lower yourself back down to start position.
End Position:
Ø Keep head aligned with spine, chine aligned with chest, and back on the mat/floor.
Ø Focus on using abdominals and keeping arms relaxed.
Ø Do not pull your next to get yourself to crunch.

62
90-degree Crunch:
Major Muscles:
Upper abs
** Can also do this exercise reverse which will target your lower abs
Start Position:
Ø Lie on a mat or floor and place hands behand head.
Ø Have elbows out and relaxed.
Ø Lift legs to 90-degrees and cross our feet at the ankles.
chest.
During Exercise:
Ø Exhale as you lift both shoulders off the mat/floor from using your abdominals.
End Position:
Ø Maintain legs at the 90-degree.
Ø Keep legs at 90-degree from the floor.

63
Ball Crunch:
Major Muscles:
Upper abs
Start Position:
Ø Lie lower part of back on a stability ball. Keep feet flat on the floor.
Ø Have elbows out and relaxed either behind head or across chest.
chest.
During Exercise:
Ø Exhale as you lift both shoulders off the stability ball from using your abdominals.
End Position:
Ø Keep legs at 90-degree from the floor.

64
Decline Crunch:
Major Muscles:
Upper abs
Start Position:
Ø Adjust the board to desire decline.
Ø Position yourself on the board with your head at the lower section of the board, bend your
knees over the pads, and secure feet under the feet pads.
Ø Place hands behind head and have your elbows out and relaxed.
Ø Keep head aligned with spine.
During Exercise:
Ø Exhale as you slowly bring yourself upward, use from your abs not your arms.
Ø Keep the tennis size ball gap between chin and chest. Keep your chest aligned with middle
of chest.
Ø Hold for ½ second, squeezing abdominals.
End Position:
Ø Keep head aligned with spine, chine aligned with chest.
Ø Do not pull your neck to get yourself to crunch.

65
Kneeling Rope Crunch:
Major Muscles:
Upper abs
Start Positon:
Ø Attach the rope to the pulley tower and add desire weight.
Ø Grip the rope by placing hands just above the knots of the rope.
Ø Pull the rope down to chest level, keeping an outward bend in the elbows.
Ø Kneel facing the equipment.
During Exercise:
Ø Exhale as your crunch your upper body by bending at your waist.
Ø Focus on using your abs, not your arms.
Ø Crunch until your hands are aligned with the upper portion of your abs.
Ø Inhale as you slowly return to start position.
End Position:
Ø Keep lower half of the body stationary, all the movement should come from upper part of the
body.
Ø Keep abdominal tight and do not put too much stress on your lower back.

66
Seated Crunch (machine):
Major Muscles:
Upper abs
Start Position:
Ø Sit on the equipment and adjust it so it allows you to do the full range of motion.
Ø Adjust the pads to rest on your elbows.
Ø Add the desire weight.
Ø Keep head aligned with spine and back straight.
During Exercise:
Ø Exhale as slowly crunch your abs by bending at your waist.
Ø Focus on keeping your chin aligned with the middle of your chest.
Ø Crunch until your arms are aligned with the middle of your abs.
End Position:
Ø Hold for a ½ second at start position, feeling a stretch in your abs.
Ø head aligned with spine, chine aligned with chest.
Ø Keep abdominal tight and do not put too much stress on your lower back.

67
Planks:
Major Muscles:
Upper
Lower
Obliques
** Can also perform on either side
Start Position:
Ø Lie face down on either a mat or floor.
Ø Place elbows directly beneath your shoulders.
Ø Keep feet flexed with the bottom of toes on the floor.
During Exercise:
Ø Grip hands in-front of face so your forearms make a “V”.
Ø Lift your body up so your toes and forearms are touching the ground.
Ø Squeeze your belly button towards spine and squeeze your glutes.
Ø Hold for 10 seconds or amount of time wanted.
End Position:
Ø Drop to the floor once completed time.
Ø Repeat for desire amount of reps or for time.
Ø Keep belly button tight and squeeze your glutes.
Ø Want to be as parallel to the floor as you can.
Ø Do not arch your back.

68
Bicycle:
Major Muscles:
Upper
Lower
Obliques
Start Position:
Ø Lie on the floor or a mat with feet up at a 90-degree angle.
Ø Bring ands behind your head and elbows outward and relaxed.
Ø Keep back small part of your back on the mat and head aligned with spine.
During Exercise:
Ø Exhale as you bring left elbow towards right knee. (You will alternate as you perform this
exercise).
Ø Focus on using obliques and abs to perform the exercise.
End Position:
Ø Alternating between sides.
Ø Do not pull your neck to get yourself to crunch.
Ø Keep legs at 90-degree angle.

69
Ab Wheel:
Major Muscles:
Lower abs
Start Position
Ø Lay on a mat or the floor with the ab wheel.
Ø Place hands on the handles of the wheel and align.
Ø Extend your arms, keeping your wrists straight and elbows slightly bent.
Ø Arch your back and tighten your abs. Tilt your pelvis forward and pull your belly button
towards your spine.
During Exercise:
Ø Exhale as your slowly roll the wheel out.
Ø Lower your thighs to the floor keeping that arch in your back, wrists straight, and elbows
slightly bent outward.
Ø Continue to roll outward as far out as possibly, go no further than you feel comfortable
without hyperextending your back.
Ø Hold for ½ second squeezing your abs.
Ø Inhale while rolling back to start position.
End Position:
Ø Keep chin aligned with the middle part of your chest.
Ø Keep arms extended and elbows slightly bent.

70
Jack Knife:
Major Muscles:
Lower abs
Upper abs
Starting Position:
Ø Lie back flat on a mat or the floor.
Ø Extend arms out and legs. Keep your legs together and have a slight bend in your knees.
Ø Raise your legs off the mat a little bit still having a small part of your back on the mat by
pulling your belly button towards your spine.
Ø Keep head aligned with your spine.
During Exercise:
Ø Exhale as you raise your upper and lower body at the same time.
Ø Continue until your body is at 45-degree angle to the mat.
Ø Hold for a ½ second, squeezing your abs.
End Position:
Ø Do not let legs touch the mat.
Ø Keep arms extend and legs together.
Ø Do not jerk your body at the end position for momentum.

71
Knee or Leg Raises:
Major Muscles:
Lower abs
Start Position:
Ø Grip handles and place feet on footrests.
Ø Position arms in armrests, lift your body by supporting from your forearms and elbows.
Ø For knee raise bend knees to a 90-degree angle (can cross ankles too) or if doing leg raises
straighten legs out.
Ø Tighten abs, pressing back against the pad.
During Exercise:
Ø Exhale as you raise your legs. If doing knee raise keep them at the 90-degree angle.
Ø Use your abs to raise your legs by not swinging them.
Ø Raise your legs as high as possible, hold for ½ second squeezing your abs.
End Position:
Ø Keep back against the mat and knees bent at the 90-degree.
Ø Keep back against the mat.
Ø Keep legs at the 90-degree angle if doing knee raises or keep your legs straight for leg
raises.
Ø Keep arms aligned with armrests.
Ø Do not slouch your shoulders.
Ø Do not jerk your body or swing for momentum.

72
Straight Leg Lift with Thrust:
Major Muscles:
Lower abs
Start Positon:
Ø Lie on a mat or the floor.
Ø Place hands to your side or under your glutes to make it easier.
Ø Cross your ankles, lift your legs so they are perpendicular to the floor.
Ø Keep back on the mat except for lower when your lift your hips.
Ø Keep head flat on the mat and aligned with spine.
During Exercise:
Ø Exhale as your thrust your pelvis, lifting your legs towards the ceiling.
Ø Raise as high as possible without letting the small part of your back doesn’t come off the
mat.
End Position:
Ø Keep head flat on the mat and aligned with spine.
Ø Keep small part of your back on the mat.
Ø Keep a slight bend in your knees and cross ankles.
Ø Do not jerk body or use momentum.
Ø Remember that the thrust is short range of motion.

73
Decline Side Oblique Crunch:
Major Muscles:
Obliques
Start Position:
Ø Adjust the board to desire decline.
Ø Position yourself on the board with your head at the lower section of the board, bend your
knees over the pads, and secure feet under the feet pads.
Ø Place hands behind head and have your elbows out and relaxed.
Ø Keep head aligned with spine.
During Exercise:
Ø Exhale as your crunch inward from your waist to one side, raising your shoulder off the
board, concentrate on using your oblique and abs.
Ø Continue to crunch to the side, keep opposite shoulder on the board.
Ø Hold for ½ second squeezing your obliques and abs.
End Position:
Ø Keep back in contact with the board.
Ø Repeat on the other side.
Ø Repeat for desire amount of reps (1 rep= one for the left side then one for the right side).
Ø Keep chin aligned with the middle of chest.
Ø Keep back in contact with the mat.
Ø Do not pull on your neck or bring your elbows forward.
Ø Concentrate on using obliques and abs
Ø Keep arms and elbows relaxed

74
Side Oblique Knee or Leg Raises:
Major Muscles:
Obliques
Start Position:
Ø Grip handles and place feet on footrests
Ø Position arms in armrests, lift your body by supporting from your forearms and elbows
Ø For knee raise bend knees to a 90-degree angle (can cross ankles too) or if doing leg raises
straighten legs out
Ø Tighten abs, pressing back against the pad
Ø Rotate from the waist to bring knees or legs to the sides
During Exercise:
Ø Exhale as you raise your legs. If doing knee raise keep them at the 90-degree angle
Ø Use your abs to raise your legs by not swinging them
Ø Raise your legs as high as possible, hold for ½ second squeezing your abs
Ø Inhale as you return to start position
End Position:
Ø Keep back against the mat and knees bent at the 90-degree or legs straight
Ø Repeat exercise on the other side
Ø Repeat for desire amount of reps (1 rep= one for the left side then one for the right side)
Ø Keep back against the mat
Ø Keep legs at the 90-degree angle if doing knee raises or keep your legs straight for leg
raises
Ø Keep arms aligned with armrests
Ø Do not slouch your shoulders
Ø Do not jerk your body or swing for momentum

75
Standing Weighted Side Bend:
Major Muscles:
Obliques
Start Position:
Ø Select a desired weight either using a dumbbell or a weight plate
Ø Hold the weight with your palms facing towards your body
Ø Stand shoulder width apart and a slight bend in knees
Ø Look straight ahead, back straight, and head aligned with spine
During Exercise:
Ø Inhale as your bend to the side with the weight-bearing side
Ø Focus on crunching your upper body to the side
Ø Bend as far to the side as possible, keeping lower body stationary feeling a stretch in the
obliques
Ø Hold for ½ second
Ø Exhale as your return to the start position and continue to bend to the other side without the
weight
End Position:
Ø Switch arms with the weight and repeat on the other side
Ø Repeat for desire amount of reps on each side
Ø Keep back straight, head aligned with spine, and lower body stationary only moving from
the waist
Ø Bend directly to the sides
Ø Do not jerk your body or use momentum
Ø Use proper weight that will not strain your abs, arms or back

76
Machines in the Fitness Center:
Shoulder Press
Pulley-Tower

78
Pec Flys
Abduction/Adduction

82
Knee or Leg Extension
Created by Jessica Rupright
Summer Intern 2017

Encyclopedia of exercise 2.0

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Encyclopedia of exercise 2.0