Face Pulls

Face PullsAlso Known as Cable Rear Delt Rows RopeMain Muscle Worked: ShouldersOther Muscles: Middle BackForce: PullInstructionsAttach a rope to a shoulder height cable pulley and adopt a standing, shoulder width stance a couple of feet away from the pulley. Face the...

Incline Dumbbell Curls

Incline Dumbbell Curls   Main Muscle Worked:Biceps Equipment:Dumbbell Mechanics Type: Isolation Force: Pull   Instructions Sit down on an incline bench with a dumbbell in each hand. Have the dumbbells at arms length. This will be your starting position....

Pull Up

Pull Up Main Muscle Worked: Lats Other Muscles: Biceps, Middle Back Force: Pull Instructions Take hold of a pull up bar with a wide, overhand grip (palms facing away from you). After you have securely taken hold of the handles, take your feet off the floor so that...

Lat Pulldown

Lat Pulldown Main Muscle Worked: Lats Other Muscles:Biceps, Middle Back, Shoulders Mechanics Type: Compound Force: Pull Instructions Set the weight to the recommended amount and check that the leg brace is set to the correct height. Take a seat facing the machine...

Chest Supported Row

Chest Supported RowType:StrengthMain Muscle Worked: Middle BackOther Muscles: Lats, ShouldersEquipment: BarbellMechanics Type: IsolationForce: Pull InstructionsGrab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is...

Delt Raises

Seated Dumbbell Rear Delt Flyes Type: Strength Main Muscle Worked: Shoulders Equipment: Dumbbell Mechanics Type: Isolation Level: Intermediate Force: Pull   Instructions Grab two dumbbells and take a seat at the end of a bench. Lean forward from your waist whilst...

Bench Press –

Barbell Incline Bench Press Type:Strength Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps Equipment: Barbell Mechanics Type: Compound Level: Beginner Force: Push Instructions Lay on an incline bench (between 30-45%) with a barbell in the rack above you....

Burpees

Type: PlyometricsMain Muscle Worked: QuadricepsOther Muscles: Abdominals, Shoulders, Triceps, GlutesEquipment: NoneMechanics Type: CompoundLevel: IntermediateSport: NoForce:N/AInstructionsStand upright with your arms beside your torso and adopt a shoulder width...