| TWO ARM BENCH PRESS - (Use a spotter) (A) On a bench with barbell at chest, hands
about shoulder width apart, (B) press above chest until arms are completely extended then
return to position (A) and repeat. (1 set of 10 repetitions) For chest, back of upper arms
and shoulders. |
|
| TWO ARM CURL (A) Feet shoulder width apart with palms facing
forward. Keep back and legs straight. (B) Curl barbell upward. (C) Lower barbell to
position (A) and repeat. (2-3 sets of 10-15 repetitions) For biceps and forearms. |
|
| SEATED MILITARY PRESS - Raise the barbell to shoulders. Sit on a bench or flat
solid chair. Feet a comfortable distance apart and back straight. Slowly press the barbell
overhead to arms length. Slowly lower it to starting position. Inhale up, exhale down.
(2-3 sets of 10-15 repetitions) |
|
| UPRIGHT ROW - (A) With feet shoulder width apart, grip the barbell
near the center, (hands about 6 inches apart), palms facing the rear. Lift the barbell up
towards your chin, keeping elbows higher than arms and shoulders. (2-3 sets of 10-15
repetitions) |
|
| TOE RAISES - (Use a spotter) (A) With feet shoulder width apart, lift
barbell to the shoulders in one movement. Press the bar upward until arms are completely
extended. (B) Lower bar slowly onto shoulders behind neck. Raise up on toes as far as
possibe and hold for two counts then return to floor and repeat. (2-3 sets of 10-15
repetitions) For calf muscles. |
|
| SHOULDER SHRUGS - With feet shoulder width apart, arms extended, hold barbell
across upper thighs, knuckles forward. (A) Exhale while shrugging shoulders up,
back then down as far as possible. (B) Lower shoulders to starting position
then repeat. Variation: Use a circular motion
shrugging shoulders up, back then forward. (2-3 sets of 10-15 repetitions) For shoulders |
|
| DEEP KNEE BENDS - (Use a spotter) (A) With feet shoulder width apart. Lift
bar from floor to chest then press overhead. Lower bar slowly onto shoulders behind neck.
(B) Lower into squatting position and repeat. (2-3 sets of 10-15 repetitions) For upper
thighs and more muscle groups than any other single exercise. |
|
| FRENCH CURL (Use a spotter) (A) With feet comfortably apart, back
and legs straight, hands about 10 inches apart, knuckels facing forward. Raise barbell to
shoulders (B) Press bar to arms length overhead (C) Lower bar behind with
elbows pointed up and out. Return to position (B) then back to (C) and
repeat. (2-3 sets of 10-15 repetitions) For back of upper arms. |
|
