07 Aug Chest Pec Fly – Dumbbell
HOW: Begin by lying on a bench with a dumbbell in each hand. Hold the dumbbells straight above your shoulders with a slight bend in your elbow and your knuckles facing each other. Let your arms fall out to the side as far as...
10 Jul Lat Pull Over – Dumbbell
HOW: Begin by lying on your back on a bench. Bend your knees and place your feet flat on the bench. Hold one end of a dumbbell straight up over your face keeping your elbows locked out. Let your arms and dumbbell go behind...
02 Jul Prone Y – Off Table
HOW: Lay on your stomach on a bench or table with an arm hanging down at your side. Keep your elbow straight and use your shoulder blade muscles to bring your arm up and out at a 130 degree angle from your shoulder with...
02 Jul Prone T – Off Table
HOW: Lay on your stomach on a bench or table with an arm hanging down at your side. Keep your elbow straight and use your shoulder blade muscles to bring your arm up and straight out from your shoulder with your thumb facing up....
02 Jul Prone Row – Off Table
HOW: Lay on your stomach on a bench or table with an arm hanging down at your side. Use your shoulder blade muscles and act like you are pulling weight off of the ground bringing your elbow up to your side, return to the...
02 Jul Prone I – Off Table
HOW: Lay on your stomach on a bench or table with an arm hanging down at your side. Keep your elbow straight and use your shoulder blade muscles to bring your arm up and back staying at your side with your palm facing in....
29 May Box Squat
HOW: Position an elevated surface behind you as a length where you would be able to sit down without looking back. Place your feet in a comfortable position about shoulder width apartFrom this position, bend your knees and start to hinge forward at your...
29 May Box Back Squat – Barbell
HOW: Position an elevated surface behind you as a length where you would be able to sit down without looking back. Position a barbell on your upper traps with both hands next to your shoulders holding onto the ball. Place your feet in a...
29 May Back Squat Isometrics – Barbell
HOW: Begin in a seated position on an elevated surface that has a height that challenges you but supports you. Position a barbell on your upper traps with both hands next to your shoulders holding onto the ball. Your feet should be about shoulder...
21 May Skull Crusher – EZ Bar
HOW: Start by lying on your back on a bench. Grip an EZ Bar with a narrow grip and press it up over your chest. Squeeze your elbows in (pretend like you are trying to hold a ball with your elbows) and bend at...
