Bodybuilding Exercises By Gym-Trainer.com
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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
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Lower Abs Exercises...............................................................................................................................49 Middle and Upper Abs Exercises............................................................................................................51
References.................................................................................................................................................52
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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
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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
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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.
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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.
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.
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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 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.
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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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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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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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 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.
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: 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.
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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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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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. 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. 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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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 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.
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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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. 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. 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. 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. 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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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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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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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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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: 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.
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. 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. 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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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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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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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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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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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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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. 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. 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. 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. 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. 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. 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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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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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 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.
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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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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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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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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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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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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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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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. 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. 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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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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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 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.
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.
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