Information about almost all of the bodybuilding exercises and instructions how to do them properly in the gym: Chest Exercises, Shoulder, Neck and Traps, Biceps, Triceps, and Forearms Exercises, Back Exercises, Leg Exercises, and Abs Exercises.
The American Occupation and The Philippine CommonwealthEducation
The American Occupation and the Philippine Commonwealth
Cawagas, Virgina, and Swee-Hin Toh. Our Nation Our World 5. 2nd ed. Quezon City: Sibs Publishing House, 2014. 1-396.
Visit:http://kasaysayan4kids.blogspot.com/
For more resources.
From stronger muscles to enhanced flexibility, improved cardiovascular health to better endurance and lower risk of disease to boosted energy, physical exercise offers many benefits to anyone who engrosses in it.
The American Occupation and The Philippine CommonwealthEducation
The American Occupation and the Philippine Commonwealth
Cawagas, Virgina, and Swee-Hin Toh. Our Nation Our World 5. 2nd ed. Quezon City: Sibs Publishing House, 2014. 1-396.
Visit:http://kasaysayan4kids.blogspot.com/
For more resources.
From stronger muscles to enhanced flexibility, improved cardiovascular health to better endurance and lower risk of disease to boosted energy, physical exercise offers many benefits to anyone who engrosses in it.
This PPT share the principles used in exercise prescription and the parameters which should be kept in mind while prescribing and progressing the exercise regimen
This PPT share the principles used in exercise prescription and the parameters which should be kept in mind while prescribing and progressing the exercise regimen
SpeakerHub's 101 quotes to inspire speakers eBook SpeakerHub
Where do you go when you need a bit of extra lift? Sometimes the well thought out words of history’s very best orators can be just the ticket.
From drafting speeches, to calming your nerves right before you step into the spotlight, we’ve collected the top inspiring 101 quotes from thought leaders around the world.
Check nuggets of wisdom from Dale Carnegie, Mark Twain, Tony Robbins and Winston Churchill (we’ve even thrown in some William Butler Yeats and Seth Godin for good measure.) The quotes are here to inspire you.
See the whole article here: https://speakerhub.com/blog/101-quotes
How to Write a Book in 3 Days (then make it a best seller)Sheryl Nicholson
Get your message out via a BOOK in just 3 days - then make it a best seller - these are notes shared with Sheryl Nicholson's coaching clients. "I don't coach what I don't do - so this works - I wrote 2 books in 6 days" Sheryl positively states. Known as a risk taker and an early adapter she openly shares how to get things done in an easy and clear step by step way. It takes the mystery out of success. You can sign up for FREE tips at http://www.Sheryl.com or call to get personal one-on-one coaching to help get YOUR ideas out to the public
Have a business idea? Looking for funding. Heres a guide which will help you to get your venture funded. For details contact http://www.bplanexperts.com
This presentation describes the biomechanical basis for the expression of muscular strength and power. In it you will learn to calculate force, work, and power. You will then learn how building strength improves power and performance in sport. Finally, we will take this information and apply it to training and sports.
The Making of Likeonomics - How To Sell And Write A BookRohit Bhargava
An exclusive look at the making of the highly anticipated new book Likeonomics - including lots of practical real world advice on how to sell, research and write your own book.
Writing For Public Relations: The Importance Of Planning is a supplement to a communication plan outline covered in class. This supplement deck applies a basic communication plan outline to Toyota, creating a sketch of their existing challenges, failures, and opportunities.
It is presented as an after class supplement by Richard Becker, ABC, president of Copywrite, Ink., at the University of Nevada, Las Vegas.
Working with social brands over the years I've heard some pretty inspirational quotes and received some outstanding advice, from great people working for some impressive brands. So just for fun, here's a bunch of my favourite quotes...
• I've made the PDF downloadable so feel free to print them out and wallpaper your office or stick above your desk •
Building Muscle the Right Way Strategies for Rapid and Sustainable Gains.pdfTechTrendPlus
Unlock the secrets to building lean muscle and achieving a ripped physique with our groundbreaking guide to effective muscle-building techniques. Say goodbye to ineffective methods, misleading supplements, and wasted efforts. This comprehensive resource unveils the real strategies you need to pack on muscle in a shorter time frame, without breaking the bank. Whether you're a novice or experienced, this guide is designed to transform your body with sustainable results. Don't let misconceptions and misguided advice hold you back any longer. Grab your copy of the Muscle Building guide today and embark on a journey to become a rock-solid, muscular powerhouse!
Dumbbell Workout - Benefits, Importance Tips of Using DumbbellsHR Sports
"Guide to dumbbell workout routine for beginners. Tips, benefits, and importance of using dumbbells. Comparison of barbells vs. dumbbells for strength training.
"
Get a detailed look on one of the most significant Bodybuiding guides available on the market today. Here you will learn in detail about the terminology used, how you can setup your own workout plan and many more. In this ebook a link is also provided which would take you to a complete course on advanced Bodybuilding Methods. Check out now !!!!
Introducing Overall Health. Inside this eBook, you
will discover the topics about the basics on physical health, the
basics on eating right, the basics on exercise, the basics on mental
disorders, the basics on stress, the basics on mental health, the
basics on spiritual health, the basics on inner peace and the benefits
of maintaining overall health.
Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance. In actuality, the sport of body building has been around for quite some time. In the late 19th century, the man known as the “father of bodybuilding”, Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances.
If you’ve always wanted to learn about how to build your body to
that “Grecian Ideal” envisioned by Eugen Sandow, there can be a lot
to learn. This book will guide you through some of the basics to get
you started. Of course, nothing will compare to actually getting to the
gym and lifting those weights, but you’ll need some information first.
That’s why we’re here. We want to reveal body building secrets
to YOU
Ever since the fitness craze in the 1980s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and bodybuilding supplements are at an all-time level of performance.
Get a detailed look at one of the most significant body bulking guids there is available on the market today. Inside the eBook, you will discover the topics about learn the terminology used, discover how to setup your own workout plan, find out exactly what body building will do for you, discover how your diet playsa major role, born about the important nutrients that you need discover why carbohydrates are so important and so much more!
The Health and Fitness Industry is Undergoing a Boom and the Boom is going to Explode in the Near Future.Literally, It is Your HEALTH that is Your REAL WEALTH.
Get a detailed look at one of the most significant body building guides there is available on the market today. Inside this e Book, will discover the topics about learn the terminology used, body building will do for you, discover how your diet plays a major role, learn about the important nutrients that you need, discover why carbohydrates are so important and so much more!
Body buiding techniques revealed. We have experimented with hundreds of people from amateurs to Olympia Bodybuilders. We have exchanged out data with other top fitness coaches and created the most accurate repository of bodybuilding information.
Ever since the fitness craze in the 1980’s, we have become a
nation increasingly aware of our health and physique. Millions of
dollars are spent every year in the quest for a perfect body. Gyms are
big business, personal trainers are making a tidy living helping people
stay fit, and body building supplements are at an all-time level of
performance.
In actuality, the sport of body building has been around for quite
some time. In the late 19th century, the man known as the “father of
bodybuilding”, Eugen Sandow was credited with inventing the sport by
inviting people to view his body in muscle display performances.
Sandow built a stage performance around displays of strength
and agility as well as showing off a “Grecian” physique which was
considered the ultimate body. He became so successful, he created
several businesses around his fame and was among the first people to
market body building products bearing his name. As he became more
popular, he was credited with the invention of the first exercise
equipment marketed to the masses.
Sandow was also credited with beginning the first body building
contest called “The Great Competition” held in London. This
competition was the basis for many others to follow including the Mr.
Olympia competition that remains the most popular body building
contest to date.
The real reason why you don't have six-pack abs ...and how to whip that midsection into shape once and for all. Finally stop worrying about unsightly flab and winter pounds with these six-pack ab secrets.
The bicep curl is one of the popular weight-training exercises for arm muscles. This specific type of exercise focuses on strengthening the bicep brachii muscles. Since the biceps brachii has two heads attached to your forearm, the bicep curls have different variations for each head. Thus, weight trainers follow different movements to target a different area of the bicep brachii muscle.
Body building is the process of developing muscle fibers through
various techniques. It is achieved through muscle conditioning, weight
training, increased caloric intake, and rest. Workouts are designed to
focus on certain muscle categories, and foods are consumed with the
intention to build the body’s metabolism and increase mass.
This section will focus on weight training for body builders.
Weight training develops both strength as well as the size of skeletal
muscles. It uses the force of gravity to oppose the force generated by
muscles through contraction. Weight training uses a variety of
specialized equipment designed to target specific muscle groups and
movements.
Some people refer to weight training as strength training. While
they are not exactly the same, they are both similar to each other.
Strength training focuses on increasing muscular strength and size.
Weight training is one type of strength training using weights as the
primary force to build muscle mass.
The basic principles of weight training are pretty much the same
as those of strength training. It involves a manipulation of the
numbers of reps, sets, tempo, exercise types, and weight moved to
cause desired increases in strength, endurance, size, or shape.
The specific combination of reps, sets, exercises, and weight
depends upon the desires of the body builder. Sets with fewer reps
can be performed with heavier weights but have a reduced impact on
endurance.
7 days 20 pounds transformation,
the best transformation ever documented
Go To Website For More : https://bit.ly/3ATAjHg
Build Hard Rock Chest : Chest exercises for a better youAzim Kadir
Step by step guide for perfectly building your chest mass..Including workout instructions and top 8 chest training mistakes and how-to correct them (Do’s and Don’ts).Do your chest exercise the right way!
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Title: Sense of Taste
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the structure and function of taste buds.
Describe the relationship between the taste threshold and taste index of common substances.
Explain the chemical basis and signal transduction of taste perception for each type of primary taste sensation.
Recognize different abnormalities of taste perception and their causes.
Key Topics:
Significance of Taste Sensation:
Differentiation between pleasant and harmful food
Influence on behavior
Selection of food based on metabolic needs
Receptors of Taste:
Taste buds on the tongue
Influence of sense of smell, texture of food, and pain stimulation (e.g., by pepper)
Primary and Secondary Taste Sensations:
Primary taste sensations: Sweet, Sour, Salty, Bitter, Umami
Chemical basis and signal transduction mechanisms for each taste
Taste Threshold and Index:
Taste threshold values for Sweet (sucrose), Salty (NaCl), Sour (HCl), and Bitter (Quinine)
Taste index relationship: Inversely proportional to taste threshold
Taste Blindness:
Inability to taste certain substances, particularly thiourea compounds
Example: Phenylthiocarbamide
Structure and Function of Taste Buds:
Composition: Epithelial cells, Sustentacular/Supporting cells, Taste cells, Basal cells
Features: Taste pores, Taste hairs/microvilli, and Taste nerve fibers
Location of Taste Buds:
Found in papillae of the tongue (Fungiform, Circumvallate, Foliate)
Also present on the palate, tonsillar pillars, epiglottis, and proximal esophagus
Mechanism of Taste Stimulation:
Interaction of taste substances with receptors on microvilli
Signal transduction pathways for Umami, Sweet, Bitter, Sour, and Salty tastes
Taste Sensitivity and Adaptation:
Decrease in sensitivity with age
Rapid adaptation of taste sensation
Role of Saliva in Taste:
Dissolution of tastants to reach receptors
Washing away the stimulus
Taste Preferences and Aversions:
Mechanisms behind taste preference and aversion
Influence of receptors and neural pathways
Impact of Sensory Nerve Damage:
Degeneration of taste buds if the sensory nerve fiber is cut
Abnormalities of Taste Detection:
Conditions: Ageusia, Hypogeusia, Dysgeusia (parageusia)
Causes: Nerve damage, neurological disorders, infections, poor oral hygiene, adverse drug effects, deficiencies, aging, tobacco use, altered neurotransmitter levels
Neurotransmitters and Taste Threshold:
Effects of serotonin (5-HT) and norepinephrine (NE) on taste sensitivity
Supertasters:
25% of the population with heightened sensitivity to taste, especially bitterness
Increased number of fungiform papillae
Couples presenting to the infertility clinic- Do they really have infertility...Sujoy Dasgupta
Dr Sujoy Dasgupta presented the study on "Couples presenting to the infertility clinic- Do they really have infertility? – The unexplored stories of non-consummation" in the 13th Congress of the Asia Pacific Initiative on Reproduction (ASPIRE 2024) at Manila on 24 May, 2024.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
micro teaching on communication m.sc nursing.pdfAnurag Sharma
Microteaching is a unique model of practice teaching. It is a viable instrument for the. desired change in the teaching behavior or the behavior potential which, in specified types of real. classroom situations, tends to facilitate the achievement of specified types of objectives.
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NVBDCP.pptx Nation vector borne disease control programSapna Thakur
NVBDCP was launched in 2003-2004 . Vector-Borne Disease: Disease that results from an infection transmitted to humans and other animals by blood-feeding arthropods, such as mosquitoes, ticks, and fleas. Examples of vector-borne diseases include Dengue fever, West Nile Virus, Lyme disease, and malaria.
Title: Sense of Smell
Presenter: Dr. Faiza, Assistant Professor of Physiology
Qualifications:
MBBS (Best Graduate, AIMC Lahore)
FCPS Physiology
ICMT, CHPE, DHPE (STMU)
MPH (GC University, Faisalabad)
MBA (Virtual University of Pakistan)
Learning Objectives:
Describe the primary categories of smells and the concept of odor blindness.
Explain the structure and location of the olfactory membrane and mucosa, including the types and roles of cells involved in olfaction.
Describe the pathway and mechanisms of olfactory signal transmission from the olfactory receptors to the brain.
Illustrate the biochemical cascade triggered by odorant binding to olfactory receptors, including the role of G-proteins and second messengers in generating an action potential.
Identify different types of olfactory disorders such as anosmia, hyposmia, hyperosmia, and dysosmia, including their potential causes.
Key Topics:
Olfactory Genes:
3% of the human genome accounts for olfactory genes.
400 genes for odorant receptors.
Olfactory Membrane:
Located in the superior part of the nasal cavity.
Medially: Folds downward along the superior septum.
Laterally: Folds over the superior turbinate and upper surface of the middle turbinate.
Total surface area: 5-10 square centimeters.
Olfactory Mucosa:
Olfactory Cells: Bipolar nerve cells derived from the CNS (100 million), with 4-25 olfactory cilia per cell.
Sustentacular Cells: Produce mucus and maintain ionic and molecular environment.
Basal Cells: Replace worn-out olfactory cells with an average lifespan of 1-2 months.
Bowman’s Gland: Secretes mucus.
Stimulation of Olfactory Cells:
Odorant dissolves in mucus and attaches to receptors on olfactory cilia.
Involves a cascade effect through G-proteins and second messengers, leading to depolarization and action potential generation in the olfactory nerve.
Quality of a Good Odorant:
Small (3-20 Carbon atoms), volatile, water-soluble, and lipid-soluble.
Facilitated by odorant-binding proteins in mucus.
Membrane Potential and Action Potential:
Resting membrane potential: -55mV.
Action potential frequency in the olfactory nerve increases with odorant strength.
Adaptation Towards the Sense of Smell:
Rapid adaptation within the first second, with further slow adaptation.
Psychological adaptation greater than receptor adaptation, involving feedback inhibition from the central nervous system.
Primary Sensations of Smell:
Camphoraceous, Musky, Floral, Pepperminty, Ethereal, Pungent, Putrid.
Odor Detection Threshold:
Examples: Hydrogen sulfide (0.0005 ppm), Methyl-mercaptan (0.002 ppm).
Some toxic substances are odorless at lethal concentrations.
Characteristics of Smell:
Odor blindness for single substances due to lack of appropriate receptor protein.
Behavioral and emotional influences of smell.
Transmission of Olfactory Signals:
From olfactory cells to glomeruli in the olfactory bulb, involving lateral inhibition.
Primitive, less old, and new olfactory systems with different path
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
Are There Any Natural Remedies To Treat Syphilis.pdf
Bodybuilding Exercises
1. Bodybuilding Exercises
By Gym-Trainer.com
Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips about
your fitness and bodybuilding workouts, celebrity's workout routines and diet plans, and many
more.
2. Contents
Contents......................................................................................................................................................2
Chest Exercises............................................................................................................................................4
Upper Chest Exercises.............................................................................................................................4
Middle Chest Exercises............................................................................................................................7
Lower Chest Exercises............................................................................................................................11
Shoulder, Neck and Traps..........................................................................................................................12
Front Deltoid Exercises..........................................................................................................................12
Middle Deltoid Exercises........................................................................................................................14
Rear Deltoid Exercises...........................................................................................................................17
Neck Exercises.......................................................................................................................................19
Traps Exercises.......................................................................................................................................20
Arm Exercises............................................................................................................................................21
Biceps Exercises.....................................................................................................................................21
Triceps Exercises....................................................................................................................................27
Forearms Exercises................................................................................................................................34
Back Exercises............................................................................................................................................36
Middle Back Exercises............................................................................................................................36
Lats Exercises.........................................................................................................................................38
Lower Back Exercises.............................................................................................................................40
Leg Exercises..............................................................................................................................................41
Calf Exercises.........................................................................................................................................41
Quadriceps Exercises.............................................................................................................................43
Hamstrings Exercises.............................................................................................................................46
Butt Exercises........................................................................................................................................48
Abs.............................................................................................................................................................49
Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips about
your fitness and bodybuilding workouts, celebrity's workout routines and diet plans, and many
more.
3. Lower Abs Exercises...............................................................................................................................49
Middle and Upper Abs Exercises............................................................................................................51
References.................................................................................................................................................52
Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips about
your fitness and bodybuilding workouts, celebrity's workout routines and diet plans, and many
more.
4. Chest Exercises
Upper Chest Exercises
If you’re looking for new upper chest exercises, here’s a list of exercises that you can use to train
your upper chest muscles:
1. Incline Barbell Bench Press
It’s the most popular exercise for the upper chest. To do this exercise, you will have to:
1. Lie on an incline bench, you’ll have to see the Olympic Bar at the level of your eyes.
2. The grip should be wide and overhand grip
3. Dismount the barbell from the bench racks
4. Begin to lower the barbell slowly to the upper chest muscles (towards the collar bone). Also,
do not touch your upper chest with the barbell
5. After that, begin pressing the barbell until your arms become extended
Do this exercise 4 sets with 8 – 12 reps.
My advice is very carefully to select the weights for this exercise, because many people injure
their shoulder while they’re training this exercises. If you feel some pain in the arms, don’t do
this exercise.
2. Incline Dumbbell Flyes
Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips about
your fitness and bodybuilding workouts, celebrity's workout routines and diet plans, and many
more.
5. 1. Get two dumbbells (one on each hand) and lie on a incline bench
2. Stretch your arms out
3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk
4. Then slowly begin to lower the dumbbells
This exercise can be done using cables, it’s called Incline Bench Cable Flyes and the moving
technique is absolutely the same.
3. Incline Bench Dumbbell Press
The technique for this exercise is the same as the technique for the Incline Barbell Bench Press,
but instead of barbells you have to use 2 dumbbells (one on each hand).
Sometimes, I do this exercise instead of the Incline Barbell Bench Press, it give some variety in
the training, but also the pressure over the shoulders is less than working out the Incline Barbell
Bench Press.
4. Smith Machine Incline Bench Press
Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips about
your fitness and bodybuilding workouts, celebrity's workout routines and diet plans, and many
more.
6. It’s a great alternative to the Incline Barbell Bench Press, the technique is the same, it’s more
safety for your shoulder.
Keep in mind that the Incline Barbell Bench Press more suitable for building muscle mass, the
Smith Machine is more suitable for working out the muscle details.
5. Declined Push Ups
1. Lie on a flat or simple bench in a way that only your leg tough it, your palms should tough the
ground
2. Lower and lift your body slowly, your back should straight during the exercise.
6. Hammer Grip Incline Dumbbell Press
1. Get two dumbbells (one on each hand) and lie on a incline bench
2. Your palms should facing inward toward one another
3. Begin to pressing the dumbbells inward in an explosive position
4. Slowly return to the beginning position and continue repeating it.
Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips about
your fitness and bodybuilding workouts, celebrity's workout routines and diet plans, and many
more.
7. Middle Chest Exercises
There are many exercises for the middle chest muscles. Here’s a list of the most popular middle
chest exercises:
1. Barbell Bench Press
It’s the most popular exercise in the entirely bodybuilding sport. When someone begin
bodybuilding workouts for the first time, the Barbell bench press is one of the start up exercises.
To do this exercise:
1. Lie on a horizontal bench in a way that you can see the Olympic Bar at the level of your eyes.
2. The grip should be wide and overhand grip.
3. Dismount the barbell from the bench racks.
4. Begin to lower the barbell slowly to the middle part of your chest Also, do not touch your
chest with the barbell.
5. After that, begin pressing the barbell until your arms become extended
Do this exercise 4 sets with 8 – 12 reps.
2. Flat Bench Dumbbell Press
Same as the barbell bench press, but instead of barbell for this exercise you should use
dumbbells.
3. Smith Machine Bench Press
Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips about
your fitness and bodybuilding workouts, celebrity's workout routines and diet plans, and many
more.
8. Again, same technique as the barbell bench presses, but instead of barbell, for this exercise you
can use smith machine and horizontal bench.
4. Barbell or Dumbbell Pullovers
For this exercise you can use barbell or a dumbbell.
1. Get a barbell or a dumbbell and lie on a horizontal bench.
2. Hold the dumbbell above your chest (as it’s shown in the image above)
3. Slowly begin to lower the dumbbell back your head. The lowering should continue as far as
you can reach.
4. Return the dumbbell to the start position and continue repeating the exercise.
5. Pec Deck Butterflys
1. Sit on the Pec Deck machine in the way shown on the picture.
2. Start squeezing while you almost touch the two parts.
3. Return to the start position and continue repeating.
Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips about
your fitness and bodybuilding workouts, celebrity's workout routines and diet plans, and many
more.
9. 6. Cable Crossovers
This exercise is hard to be learned how to be done, especially if you try it for the first time.
1. Catch the two ends of a cable pulley machine, so that your body look like the letter T.
2. Try to bring your arms together slowly and controlled all the time, the movement should be
similar to hugging a huge tree.
3. Controlled return back and continue repeating.
My advice is when you try this exercise for a first time, ask the gym trainer to show you how to
do it.
7. Dips
1. Catch on a dip bars and cross your lower legs.
2. Slowly lower your torso down, continue while your chest almost touch the dip bars.
3. Return to the start position and continue repeating.
8. Bench Dumbbell or Cable Flyes
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10. 1. Get two dumbbells (one on each hand) and lie on a flat bench.
2. Stretch your arms out.
3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk.
4. Then slowly begin to lower the dumbbells.
This exercise can be done using cables, it’s called Bench Cable Flyes and the moving technique
is absolutely the same.
This exercise has a variant in which you do it first with one arm and then with another, it’s called
Single Arm Dumbbell Flyes.
9. Machine Bench Press
1. Sit on a machine bench press (on some machine bench presses you should lie).
2. Start pressing the weight outwards.
3. Slowly return to the beginning position and continue repeating.
10. Push Ups
1. Lie on the ground a in a way that only your legs and palms tough it.
2. Lower and lift your body slowly, your back should straight during the exercise.
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11. Lower Chest Exercises
Here’s a list of exercises for the lower chest muscles:
1. Decline Barbell Bench Press
1. Lie on a decline bench.
2. The grip should be wide and overhand grip.
3. Dismount the barbell from the bench racks.
4. Begin to lower the barbell slowly to your chest.
5. After that, begin pressing the barbell until your arms become extended.
Do this exercise 4 sets with 8 – 12 reps.
2. Decline Dumbbell Bench Press
Same as the decline dumbbell bench press, but instead of barbell for this exercise you should use
dumbbells.
3. Decline Dumbbell Flyes
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12. 1. Get two dumbbells (one on each hand) and lie on a decline bench
2. Stretch your arms out.
3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk.
4. Then slowly begin to lower the dumbbells.
4. Wide Grip Decline Barbell Bench Press
Similar to the Decline Barbell Bench Press, the only one difference is that for this exercise the
grip should be wide.
Shoulder, Neck and Traps
Front Deltoid Exercises
Here’s a list of shoulder exercises that you can use to train your front Deltoids muscles:
1. Seated Dumbbell Front Press
1. Grab two dumbbells one on each hand and sit on a upright bench press. Your palms should
face forward.
2. Press the dumbbells up until your reach the top, don’t let them smack together.
3. Slowly lower the dumbbells back and continue repeating.
2. Front Barbell Presses
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13. 1. Grab a barbell using an overhand grip position it in front of your head. The distance between
your hands should be about one foot wider than shoulder width apart.
2. Press the barbell up until your arms become straight.
3. Slowly and controlled return to the beginning position and continue repeating.
3. Smith Machine Front Deltoid Presses
This exercise is the same as the Front Barbell Presses, but instead with a barbell you can execute
it on a smith machine. The technique is the same.
4. One Arm Front Cable Raises
1. Grab a cable pulley handle attachment with one hand and stand with your beck to the cable
pulley machine.
2. While keeping your arm fully extended raise it up until it become parallel to the floor.
3. Slowly return to the beginning position and continue repeating. Then do the same exercise
with the opposite arm.
5. One Arm Front Deltoid Dumbbell Raises
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14. 1. Grab two dumbbells one on each hand and stand with feet width as your shoulders width.
Your thumbs should face in toward one another.
2. Raise one of the dumbbells upward until your arm become parallel to the floor.
3. Slowly return to the beginning position and repeat with the opposite arm. Then continue
repeating the exercise alternating your arms.
6. Front Deltoid Plate Raises
1. Grab a weight plate with both hands and stand with feet width as your shoulders width.
2. Lift the weight plate from your waist up
until your arms become parallel to the floor. At the top position hold for 1 – 2 seconds.
3. Slowly return to the beginning position and continue repeating the movement.
7. Front Barbell Deltoid Raises
This exercise is same as the front deltoid plate raises, but instead of a weight plate use a barbell
with overhand grip and distance between your hands same as your shoulders width.
Middle Deltoid Exercises
Here’s a list of bodybuilding exercises that you can use to train your middle Deltoids muscles:
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15. 1. Standing Barbell Deltoid Presses Behind Head
1. Grab a barbell using overhand grip a bit wider that your shoulders width. Stand with distance
between your feet as your shoulders width. Place the barbell behind your head.
2. Press the barbell up over your head. Return to the beginning position and continue repeating.
2. Machine Deltoid Military Presses
1. Sit on a military press machine and grasp the handlers using overhand.
2. Simply press the weight up over your head. Slowly return to the beginning position and
continue repeating.
3. Seated Dumbbell Deltoid Presses
1. Grab two dumbbells one on each hand. Sit on a chair or a bench. Your thumbs should point in
toward each other.
2. Press the dumbbells up over your head.
3. Return to the start position just outside your shoulders and continue repeating.
4. Standing Two Arm Dumbbell Presses
Same as the Seated Dumbbell Deltoid Presses, but instead of sitting you can stand during this
exercise. The technique is the same.
5. Seated Side Lateral Deltoid Raises
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16. 1. Grab two dumbbells one on each hand and sit on a bench or a chair allowing the dumbbells to
hang down at your sides. Your palms should face in toward your body.
2. Raise the dumbbells by bringing the backs of your hands to the ceiling while keeping your
arms as straight as possible until your arms become parallel to the floor. Hold for 1 – 2 seconds
at the top position.
3. Return to the beginning position and continue repeating.
6. Dumbbell Deltoid Lateral Raises
Same as the Side Lateral Deltoid Raises, but instead of sitting you can stand during this exercise.
The technique is the same.
7. Twisting Dumbbell Presses
1. Grab two dumbbells and hold on each hand near the front of your shoulders, palms facing in
toward your shoulders.
2. While twisting your wrists toward one another on the way up, press the dumbbells up over
your head.
3. Return to the beginning position and continue repeating.
8. Standing Low Cable Deltoid Raises
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17. 1. Grab the lower handle of a cable pulley machine.
2. Slowly and controlled bringing the weight up and across your body as though you are trying to
touch the ceiling with the back of you hand until your arm become parallel to the floor. At the
top position hold for 1 – 2 seconds.
3. Return to the beginning position and continue repeating.
9. Upright Barbell Deltoid Rows
1. Grab a barbell using narrow overhand grip. Stand with distance between your feet as your
shoulders width. Let the bar and your arms hang down in front of your body, fully extended.
2. Raise the barbell up to just under your chin by flaring your elbows up and out. Then hold for
1– 2 second.
3. Return to the beginning position and continue repeating.
Rear Deltoid Exercises
Here’s a list of bodybuilding exercises that you can use to train your rear Deltoids muscles:
1. Bent Over Rear Deltoid Raises
1. Grab two dumbbells and sit at the end of a flat bench, lean forward so as to nearly touch your
chest to your knees.
2. Raise the dumbbells up so as to try and touch the backs of your hands to the ceiling until your
arms becoming parallel to the floor. Then hold for 1 – 2 seconds.
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18. 3. Return to the beginning position and continue repeating.
2. Lying Rear Deltoid Raises
This exercise is same as the Bent Over Rear Deltoid Raises, but instead of sitting just lie face
down on a flat bench with your entire body flat on the bench. The technique is the same.
3. Bent Over Cable Rear Deltoid Raises
1. Grab the handle of a low pulley cable attachment. Bend down at your waist so that your back
is parallel to the floor.
2. Raise the pulley by bringing the weight across your body until your arm becomes parallel to
the floor. Then hold for 1 – 2 seconds.
3. Return to the beginning position and continue repeating. Then do the exercise with your
opposite arm.
4. One Arm Lying Rear Deltoid Raises
1. Grab a dumbbell with one hand and lie on your left side on a flat bench, your palm should be
down. Extend your arm straight out across your body.
2. Slowly and controlled raise the dumbbell so as to try and touch the ceiling.
3. Return to the beginning position and continue repeating.
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19. Neck Exercises
Here’s a list of bodybuilding exercises that you can use to train your neck muscles:
1. Lying Face Down Plate Neck Resistance
1. Grab a light weight (2.5 pounds or less) and lie face down on your stomach on a flat bench
with your chest at the top of the bench. Your neck and head should be extended beyond the edge
of the bench. Set the weight on the back of your head and hold it in place with both hands.
2. Point with your head down and move it upward as high as you can using only your neck
muscles.
3. Return to the beginning position and continue repeating.
2. Lying Face Up Place Neck Resistance
1. Grab a light weight (2.5 pounds or less) and lie on your back on a flat bench. Your neck and
head should be extended beyond the edge of the bench. Set the weight on your forehead and hold
it in place with both hands.
2. Point with your head down and move it upward as high as you can using only your neck
muscles.
3. Return to the beginning position and continue repeating.
3. Head Shoulder Tilt
Stand with distance between feet as your shoulders width and move your head from side to side
so as to try and touch your left ear to your left shoulder and your right ear to your right shoulder.
4. Head Forward Backward
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20. Stand with distance between feet as your shoulders width and nod your head forward and down
as far as possible. From there, rock your head up and back as far as possible.
Traps Exercises
Here’s a list of bodybuilding exercises that you can use to train your traps muscles:
1. Barbell Shrugs
1. Grab a barbell using an overhand grip, distance between your hands should be same as the
with between your shoulders. Allow the barbell to hang down in front of your body so that your
arms are fully extended.
2. Shrug your shoulders while keeping your arms completely straight. At the top position hold
for 1 – 2 seconds.
3. Slowly and controlled return to the beginning position and continue repeating.
2. Smith Machine Shrugs
This exercise is the same as the Regular Barbell Shrugs, but instead of using a barbell, execute it
on a smith machine.
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21. 3. Barbell Shrugs Behind The Back
This exercise is also the same as the Regular Barbell Shrugs, but instead of holding a barbell in
front of your body, you should hold it behind your back.
4. Dumbbell Shrugs
1. Grab two dumbbells one on each hand. Stand with your palms facing in toward your body and
the dumbbells hang at your sides so that your arms are fully extended.
2. Shrug your shoulders while keeping your arms completely straight.
3. Slowly and controlled return to the beginning position and continue repeating.
Arm Exercises
Biceps Exercises
1. Barbell Curls
It’s one of the most popular exercises for the biceps muscles, to do it:
1. Stand upright, grab a barbell using underhand grip.
2. Hold the barbell slightly wider than your shoulder’s width in arms down position. Your arms
should be close to your body, your back should be straight.
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22. 3. Curl the barbell up in a controlled fashion, fluent and slow. Continue curling up until the
barbell is under your chin. Pause for a second and slowly begin to lower the barbell until
returning the position from step 2.
2. Close Grip Barbell Curls
Same as the barbell curls, but for this exercise you should use closer grip (6-8 inches distance
between palms).
3. Barbell Curls With Wide Grip
Same as the barbell curls, but for this exercise you should you wide grip (as wide as possible).
4. Reverse Grip Barbell Curls
Same as the close grip barbell curls, but for this exercise you should use reverse grip (instead of
underhand grip).
5. EZ Bar Curls
Same as the barbell curl, the only one difference here’s that you should use EZ Bar instead of
normal bar.
6. EZ Bar Preacher Curls
1. Sit on a preacher bench seat in the way show that picture above.
2. Hold the EZ curl bar using underhand, your grip’s width should be same as your shoulder’s
width.
3. Controlled lift the bar toward your chin. Pause for a second.
4. Lower the bar controlled and slowly.
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23. 7. Single Arm Preacher Curls
Same as the EZ Bar Preacher Curls, but for this exercise, you should use a dumbbell. Do the
exercise first with your right arm and then do it your left arm.
8. Alternating Hammer Curls
1. Get two dumbbells (one on each hand).
2. Stand in a way that your palms face in toward your body.
3. Curl the dumbbell in your right arm up to your right shoulder. Pause for a second at the top
and slowly return to the beginning position.
4. Repeat the movement with your left arm.
5. Continue repeating alternating your right and left arms.
9. Hammer Dumbbell Curls
Same as alternate hummer curls, but instead of alternating the movement with your arms, for this
exercise you should curl your arms up in a meantime.
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24. 10. Alternating Incline Dumbbell Curls
1. Get two dumbbells one on each hand and sit back on a incline bench.
2. Let your arms hang.
3. Curl your right arm and the controlled lower.
4. Repeat with your left arm.
5. Continue repeating alternating your right and left arms.
11. Incline Dumbbell Curls
Same as alternate incline dumbbell curls, but instead of alternating the movement with your
arms, for this exercise you should curl your arms up in a meantime.
12. Dumbbell Concentration Curls
1. Get one dumbbell and sit at the end of a gym bench with your legs spread.
2. Your elbow should touch your knee and your arm should be fully straighten.
3. Curl your forearm up to your shoulder position. Hold for a second and slowly lower.
4. Continue repeating.
5. Do the same exercise for your other arm.
13. Alternating Dumbbell Curls
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25. 1. Get two dumbbells one on each hand. Sit on a bench or stand.
2. Each arm should hang at your side.
3. Curl your right arm up slowly trying to touch your right arm. While you’re curling up your
arm, turn your palm outward.
4. Slowly lower and repeat the movement with your left arm.
14. Two Arm Dumbbell Curls
Same as alternate dumbbell curls, but instead of alternating the movement with your arms, for
this exercise you should curl your arms up in a meantime.
15. Cable Preacher Curls
For this exercise, you’ll need a pulley machine, a preacher bench (placed in front of a pulley
machine) and an EZ curl (attached to the low pulley). Then:
1. Pull the EZ curl towards your shoulders, then wait 1-2 seconds.
2. Slowly and controlled lower the curl to the beginning position.
3. Continue repeating.
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26. 16. Machine Preacher Curls
1. Sit on a machine preacher curl machine and with both hands grab the bar using an underhand
grip.
2. Slowly and controlled curl the bar up trying to touch your chin.
3. Slowly and controlled return to the beginning position and continue repeating.
17. Two Arm Cable Curls
1. Stand between two pulley machines and grab the handlers using underhand. Your arms should
be straight out to your side at shoulder lever.
2. Slowly and controlled curl your arms toward your shoulders. During the exercise, make sure
that your biceps do the exercise.
3. Hold for a second and slowly return to the starting position.
4. Continue repeating.
18. Standing Cable Curls
1. Attach a curl bar to a low pulley then grab it using underhand grip.
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27. 2. Curl the bar up in a controlled fashion, fluent and slow. continue until the barbell is under your
chin. Pause for a second and slowly begin to lower the barbell until returning the position from
step 1.
3. Continue repeating.
19. Chin Ups
1. Grab a chin-up bar using a reverse grip and the with between your palms should be same as
the width between your shoulders.
2. Pull yourself up trying to touch your upper chest to the bar.
3. Return slowly and controlled to the beginning position.
4. Continue repeating.
20. 21′s for Biceps
Same as the barbell curls, but for this exercise you’ll have to:
1. Use barbell curl with weight 50% lighter than the barbell’s weight you normally use for
barbell curls.
2. Do 7 partial reps down to halfway up
3. Do 7 partial reps halfway up to your chin
4. Do 7 full reps
Triceps Exercises
Here’s a list of exercises that you can use to work out your triceps muscles:
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28. 1. Decline EZ Barbell Extensions
1. Lie on a decline bench. Ask some friend or the gym trainer to hand you an EZ barbell.
2. Grab the EZ barbell using overhand grip and position the barbel above your head with
straightened arms.
3. Slowly lower the barbell until it reach few inches above your eyes. Also, during the exercise
keep your elbows in towards you.
4. Extend your arms back up until reaching the beginning position and continue repeating.
2. Incline EZ Barbell Extensions
1. Lie on a incline bench. Ask some friend or the gym trainer to hand you an EZ barbell.
2. Grab the EZ barbell using overhand grip and position the barbel above your head with
straightened arms.
3. Slowly lower the barbell until it reach downwards behind your head. Also, during the exercise
keep your elbows in towards you.
4. Extend your arms back up until reaching the beginning position and continue repeating.
3. Seated Barbell Extensions
1. Grab a barbell and sit on a flat bench. Using overhand grip, position the barbell above your
head with extended arms.
2. Slowly and controlled lower your arms down behind your head, keep your elbows in.
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29. 3. Slowly return to beginning position and continue repeating.
4. Seated Dumbbell Extensions
This exercise is the same as the seated barbell extensions, but instead of a barbell you should use
a dumbbell. The technique is the same.
5. Dumbbell Extensions
Same as the seated dumbbell extensions, but instead of seating just stand during the exercise.
6. Close Grip Bench Presses
1. Lie on a horizontal bench in a way that you can see the Olympic Bar at the level of your eyes.
The grip should be very narrow and overhand grip.
2. Dismount the barbell from the bench racks.
3. Begin to lower the barbell slowly to the middle part of your chest. Also, do not touch your
chest with the barbell.
4. After that, begin pressing the barbell until your arms become extended. Then continue
repeating.
7. Smith Machine Close Grip Bench Presses
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30. This exercise is same as the close grip bench presses, but instead of bench press you should use a
smith machine. The technique is the same.
8. Cable Single Arm Extensions
1. Grab a cable handle of a cable machine with one hand using underhand grip and your palm
should face towards you.
2. Slowly and controlled extend your arm down while keeping your elbow tucked in at your side.
3. Slowly return to the beginning position and continue repeating. Then do the same exercise
with your opposite hand.
9. Low Cable Single Arm Extensions
1. Grab a bottom handle of a cable machine with one hand. The handle should be behind your
head.
2. Slowly extend your arm until it become straight.
3. Return to the beginning position and continue repeating. Then do the same exercise with your
opposite arm.
10. Single Arm Dumbbell Extensions
Same as the Low Cable Single Arm Extensions but instead of cable machine use a dumbbell.
11. Cable Rope Overhead Extensions
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31. 1. Grab a rope attachment on the lower part of a cable machine in a way that your palms face
together and position the rope directly behind your head with your elbows in.
2. While keeping your elbows in, extend the rope upwards.
3. Slowly return to the beginning position and continue repeating.
12. Bench Dips
1. Position between two benches (as shown on the picture above). The width between your hands
should be same as your shoulders width.
2. Slowly lower your upper body down, keep your elbows tucked into your sides.
3. Slowly return to the beginning position and continue repeating.
13. Dips
1. Catch on a dip bars and cross your lower legs.
2. Slowly lower your torso down, continue until your arms are in a 90 degree position.
3. Return to the start position and continue repeating.
14. Single Arm Pronated Dumbbell Extensions
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32. 1. Grab a dumbbell with one hand and lie on a flat bench. Your arm should be straightened with
palm facing out. With your opposite hand hold your elbow during the entire exercise.
2. Slowly and controlled lower the dumbbell until it reach a few inches above your chest.
3. Extend your arm and continue repeating. Then do the same exercise with your opposite arm.
15. Single Arm Supinating Dumbbell Extensions
1. Grab a dumbbell with one hand and lie on a flat bench. Your arm should be straightened with
palm facing in. With your opposite hand hold your elbow during the entire exercise.
2. Slowly and controlled lower the dumbbell until it reach a few inches above your head.
3. Extend your arm and continue repeating. Then do the same exercise with your opposite arm.
16. Push Ups Hands Close
1. Lie on the ground a in a way that only your legs and palms tough it. The distance between
your hands should be narrow.
2. Lower and lift your body slowly, your back should straight during the exercise.
17. Dumbbell Kickbacks
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33. 1. Grab a dumbbell with one hand and put your opposite hand and knee on a flat bench. Your
palm should face your body and your upper arm should be parallel to your body.
2. Push the dumbbell back by extending your arm.
3. Slowly return to beginning position and continue repeating. Then do the same exercise with
your opposite arm.
18. Straight Bar Pushdowns
1. Grab the straight bar of a cable machine using overhand grip. The bar should be at your chest
level.
2. Slowly lower the bar downward while keeping your elbows in.
3. Slowly and controlled return to the beginning position and continue repeating.
19. Rope Pushdowns
Same as the straight bar pushdowns, but instead of straight bar use a rope for this exercise.
20. V Bar Pushdowns
Same as the rope pushdowns, but instead of rope use a V bar for this exercise.
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34. Forearms Exercises
Here’s a list of exercises that you can use to train your forearms muscles:
1.Dumbbell Wrist Flippers
1. Grab two dumbbells one on each hand. Your palms should face down.
2. Slowly flip your wrists and turn your palms up while flexing your forearms.
3. Slowly return to beginning position and continue repeating.
2. Palms Down Dumbbell Wrist Curls
1. Grab a dumbbell in one hand using an overhand grip and sit on a flat bench in a way shown in
the picture above.
2. Bring the dumbbell up toward the ceiling.
3. Return to the beginning position and continue repeating.
3. Seated Palms Down Barbell Wrist Curls
This exercise is similar to the Palms Down Dumbbell Wrist Curls, but instead of using a
dumbbell, for this exercise use a barbell with both hands with overhand grip. The technique is
the same.
4. Palms Up Dumbbell Wrist Curls
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35. This exercise is similar to the Palms Down Dumbbell Wrist Curls, but instead of using an
overhand grip, for this exercise use an underhand grip. The technique is the same.
5. Two Arm Palms Up Wrist Curls
This exercise the same as the palms up dumbbell wrist curls, but instead of a dumbbell use a
barbell with both hands. The technique is the same.
6. Wrist Rollers
1. Grab a wrist roller tool with both hands using an overhand grip. Your arms should be extended
straight out in front of you (parallel to the floor).
2. Rapidly twist the bar using your hands and wrists.
3. When the weight reach the top, lower it by reverse twisting movement. Continue repeating.
7. Barbell Wrist Curls Behind The Back
1. While standing, grab a barbell behind your back using an overhand grip.
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36. 2. Using your forearms and wrists curl the barbell up towards the ceiling.
3. Slowly and controlled return to the beginning position and continue repeating.
Back Exercises
Middle Back Exercises
Here’s a list of exercise that you can use to train your middle back muscles:
1. Barbell Rows
1. Using an overhand grip, grab a barbell. The distance between your hands should be same as
your shoulders width. Also, your knees should be slightly bent.
2. Begin with fully extended arms then lift (also called ‘row’) the barbell up until it reach your
stomach area.
3. Return to beginning position and continue repeating.
*Note: During the exercise keep your shoulders back and your head up. It’ll help your back to be
in a stable position.
2. Two Arm Dumbbell Rows
This exercise is same as the barbell rows, but instead of barbell, you should use two dumbbells
(one on each hand). The technique is the same.
3. One Arm Barbell Rows
1. Grab a dumbbell in your right hand and place your left knee on a gym bench and your left
hand on the top of the gym bench. Your right arm should be hanging down and to be a bit
forward. Also, your back should be naturally arched.
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37. 2. Begin pulling your right arm up until your upper arm become parallel to the floor.
3. Slowly and controlled lower the dumbbell to the beginning position and continue repeating.
4. Do the same exercise with your left arm.
4. T Bar Rows
1. Stand on the T Bar Row machine. The distance between your feet should be same as your
shoulders width and your knees should be bend. Using an overhand grab the bar.
2. Keep your knees bend and your back straight, pull the bar up until it touch your chest.
3. Slowly and controlled return to the beginning position and continue repeating.
5. Seated Cable Rows
1. Sit on a low cable pulley machine and grab the handle with both hands. Your knees should be
slightly bent.
2. Pull the handle towards your body until it touches your stomach.
3. Slowly and controlled return to the beginning position and continue repeating.
6. Machine Rows
1. Sit on a row machine and grab the handles with both hands using an overhand grip.
2. Pull back the pad.
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38. 3. Slowly and controlled return to the beginning position and continue repeating.
Lats Exercises
1. Pullups
1. Grab a pullup bar using an overhand grip. The distance between your palms should be same as
your shoulders width or even wider.
2. Lift your body as high as you can.
3. Slowly return to the beginning position and continue repeating.
2. V Bar Pullups
This exercise is the same as the pullups, but instead of regular bar, you should use V Bar. The
technique is the same.
3. Reverse Grip Pulldowns
1. Sit on a lat pulldown machine. Grab the bar using an underhand grip. The distance between
your palms should be same as your shoulders width.
2. Pull the bar straight down until it reach the middle of your chest.
3. Slowly return to the beginning position and continue repeating.
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39. 4. Wide Grip Pulldowns
1. Sit on a lat pulldown machine. Grab the bar using an overhand grip, your palms should be as
wide as possible.
2. Pull the bar straight down until it reach the middle of your chest.
3. Slowly and controlled return to the beginning position and continue repeating.
5. Wide Grip Rear Pulldowns
1. Sit on a lat pulldown machine. Grab the bar using an overhand grip, your palms should be as
wide as possible.
2. Pull the bar down behind your neck until it reach the back of you neck.
3. Slowly and controlled return to the beginning position and continue repeating.
6. V Bar Pulldowns
This exercise is the same as the grip pulldowns, but instead of regular bar, you should use V Bar. The
technique is the same.
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40. 7. Straight Arm Pulldowns
1. Stand behid a lat pulldown machine. Grab the bar with completely extended arms.
2. Lower the bar until you touch your body with it. Your arms should be completely extended
during the entirely exercise.
3. Slowly and controlled return to the beginning position and continue repeating.
Lower Back Exercises
Here’s a list of exercises that you can do to improve your low back muscles:
1. Hyperextensions
1. Lie on a Roman Chair in the way show in the picture above.
2. Cross your arms in front of your chest or behind your head.
3. Slowly and controlled lower your torso down until you feel you can touch the floor with your
nose.
4. Again slowly and controlled return to the beginning position and continue repeating.
2. Barbell Stiff Leg Deadlifts
1. Grab a barbell with two hands, use overhand grip and the with between your palms should be
same as the width
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41. between your shoulders. The barbell should be lying on the floor in front of you.
2. Bend at your waist and while your legs are as straight as possible try to stand up.
3. Return the barbell at the beginning position. Your back should be straight all the time. You
should feel that your butt and legs do the work.
* This exercise is difficult to be learned how to be done properly. Also, there’s a risk to injure
your back while you’re doing it. So, my advice is, when you do it for a first time, ask the trainer
at the gym for his/her help.
3. Dumbbell Stiff Leg Deadlifts
Same as the barbell stiff leg deadlifts, but for this exercise you should use dumbbells one on each
hand instead of a barbell.
4. Good Mornings
1. Place a barbell across back of your shoulders. Your legs should be rigid and you should be
also bend forward at the waist.
2. Try to lower your upper body in the way show at the picture above. You should be with head
up while you’re performing the exercise.
3. Return to start position and continue repeating.
Leg Exercises
Calf Exercises
Here’s a list of exercises for the calf muscles:
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42. 1. Leg Press Machine Calf Press
1. Lie on a leg press machine, place your toes on the lower edge of the platform.
2. Push the platform up/forward with your toes. When you’re on the top of the movement, hold
for 1 – 2 seconds.
2. Seated Calf Raises
1. Sit on a seated calf machine. Your toes should be on the platform.
2. Push your toes up and down. you’re on the top of the movement, hold for 1 – 2 seconds.
3. Barbell Calf Raises
1. Grab a barbell (you can use smith machine as well) behind your neck, place on your shoulders.
2. Push your toes down and up. Be sure to flex your calves at the top of the movement.
4. Dumbbell Calf Raises
This exercise is same as the barbell calf raises, but instead of a barbell you should use two
dumbbells (one on each hand). The technique is the same.
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43. 5. Hack Machine Calf Raises
Also, same as the barbell calf raises, but instead of a barbell you should use the hack squad
machine. The technique is the same.
Quadriceps Exercises
Here’s a list of exercises that you can use to train your quadriceps muscles:
1. Barbell Squats
1. Grab a barbell and place it behind your neck, across your shoulders. The width between your
feet should be same as your shoulders width.
2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallel
to the floor.
3. Return to beginning position (keep your back as straight as possible) and continue repeating.
2. Barbell Hack Squats
1. Grab a barbell behind you using overhand grip.
2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallel
to the floor.
3. Return to beginning position (keep your back as straight as possible) and continue repeating.
3. Barbell Lunges
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44. 1. Grab a barbell and place it behind your neck, across your shoulders.
2. Make a step with one leg forward, keep the other leg set in place.
3. Move back to beginning position and repeat with your opposite leg.
4. Dumbbell Lunges
This exercise is same as the barbell lunges, but instead of barbell you should use two dumbbells
one on each hand. Also, keep your arms straight during the exercise.
5. Barbell Step Ups
1. Stand next to a flat bench and grab a barbell and place it behind your neck, across your
shoulders. The width between your feet should be same as your shoulders width.
2. With one foot step up onto the flat bench and bring up the other foot.
3. With the foot you started step backward off the bench.
4. Repeat the exercise with the opposite foot and continue repeating.
6. Front Barbell Squats
1. Grab a barbell across the tops of your shoulders. Your elbows should be parallel to the floor.
The width between your feet should be same as your shoulders width.
2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallel
to the floor.
3. Return to beginning position (keep your back as straight as possible) and continue repeating.
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45. 7. Hack Squats
1. Sit on a hack squat machine. The width between your feet should be same as your shoulders
width.
2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallel
to the floor.
3. Return to beginning position (keep your back as straight as possible) and continue repeating.
8. Leg Extensions
1. Sit on a leg extension machine.
2. Lift the weight by extending your legs up until you flex your knees.
3. Slowly and controlled return to beginning position and continue repeating.
9. Leg Presses
1. Sit on a leg press machine. The width between your feet should be same as your shoulders
width.
2. Slowly and controlled lower the weight platform until you bring your knees in toward your
chest.
3. Return the platform to beginning position and continue repeating.
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46. 10. Smith Machine Squats
1. Stand on a smith machine in a way that its barbell is behind your neck, across your neck.
2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallel
to the floor.
3. Return to beginning position (keep your back as straight as possible) and continue repeating.
Hamstrings Exercises
Here’s a list of exercises that you can use to build your hamstrings muscles:
1. Barbell Lunges
1. Grab a barbell and place it behind your neck, across your shoulders.
2. Make a step with one leg forward, keep the other leg set in place.
3. Move back to beginning position and repeat with your opposite leg.
2. Dumbbell Lunges
This exercise is same as the barbell lunges, but instead of barbell you should use two dumbbells
one on each hand. Also, keep your arms straight during the exercise.
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47. 3. Lying Leg Curls
1. Lie on your stomach on a hamstring machine.
2. Curl the weight up until you touch your heels to your butt muscles.
3. Slowly return to beginning position and continue repeating.
4. One Leg Lying Curls
This exercise is the same as the lying leg curls, but instead with both legs, first execute it with
one leg and then with the opposite leg.
5. Seated Leg Curls
1. Sit on a seated hamstring machine.
2. Bring the weight down toward the ground.
3. Slowly return to beginning position and continue repeating.
6. Standing Leg Curls
1. Stand on a standing leg curl machine.
2. Using one leg, curl the weight up until you touch your heel to your butt.
3. Slowly return to beginning position and repeat with the opposite leg.
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48. Butt Exercises
Here’s a list of exercises that you can use to build your butt muscles:
1. Lying Butt Bridge
1. Lie flat on your back, your knees should pointing up.
2. Raise your pelvis up while your body become at about 45 degree angle. Flex your butt
muscles for 1 – 2 seconds.
3. Slowly return to beginning position and continue repeating.
2. Glute Kickbacks
1. Get on your knees and hands on the floor, your back should be parallel to the floor.
2. Thrust one of your feet backwards. On to position, try to flex your butt of 1 – 2 seconds.
3. Slowly return to beginning position and continue repeating.
4. Do the same exercise with your opposite leg.
3. Lunges
1. Grab two dumbbells one on each hand. Stand up with straight back.
2. Make a step – one leg forward and one leg back.
3. Slowly and controlled return to the beginning position. Make a new step with opposite leg.
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49. 4. Continue repeating alternating your legs.
Abs
Lower Abs Exercises
Here’s a list of exercises that you can use to train your lower abdominal (Abs) muscles:
1. Hip Raises
1. Lie on a mat on your back with hands at your sides, your legs should be folded in a way that
mimic sitting on a chair.
2. Bring your knees and pelvis up toward your chest. Then hold for 1 – 2 seconds.
3. Slowly and controlled return to beginning position and continue repeating.
2. Decline Crunches
1. Sit on a decline bench. Move your hands back of your head, without locking fingers. Slowly
raise your body while contract your abs.
2. Crush your body up, bringing your elbows
to either side of your thighs. Then flex your abs for a 1 – 2 seconds.
3. Slowly and controlled return to beginning position and continue repeating.
3. Leg Pull Ins
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50. 1. Sit on a flat gym bench, your legs should be at the end. Grab the edges of the bench with your
hands. Extend your legs and your back to be at a 45 degree angle.
2. Slowly bring your knees in toward your midsection, make sure that you execute this exercise
by your abs muscles.
3. Slowly and controlled return to beginning position and continue repeating.
4. Leg Raises
1. Lie on a bench or on a mat on your back. Keep your legs as straight as possible.
2. Raise your legs as high as possible. Make sure that you execute this exercise by your abs
muscles.
3. Slowly and controlled return to beginning position and continue repeating.
5. Knee Raises
1. Stand on a parallel bars, holding yourself with forearms and elbows. Your legs should hang
straight down.
2. Using your abs muscles pull your legs up toward your chest. Then hold for 1 – 2 seconds.
3. Slowly and controlled return to beginning position and continue repeating.
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51. Middle and Upper Abs Exercises
Here’s a list of exercise that you can use to train your middle and upper Abdominal (Abs)
muscles:
1. Roman Chair Sit Ups
1. Sit on a roman char. Hold your head with your hands by keeping your elbows out. Extend
your body back until you’re in a horizontal position.
2. Curl your body up until you return to upright position. Hold for 1 – 2 second.
3. Slowly and controlled extend your body back and continue repeating.
2. Crunch Machine
1. Sit on a crunch machine in the way shown at the picture above.
2. Slowly and controlled begin crunching while focusing on using your abs muscles.
3. Cable Crunches
1. Grab a cable rope attachment
from a high pulley using two hands. Place your wrists against your head. Kneel on the ground.
2. Slowly and controlled begin crunching while focusing on using your abs muscles.
4. Crunches
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52. 1. Lie on a mat on your back. Your feet should be flat on the ground. Hold your head with your
hands by keeping your elbows out. To isolate your ab muscles, push the small of your back down
to the mat.
2. Roll your shoulders off the floor until your shoulders come up off the floor only about 4 – 5
inches, your lower back should remain on the floor.
3. Push down with your lower back and continue repeating.
References
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