Bodybuilding

BODY BUILDING

TYPES OF MUSCLES


SHOULDERS
  • Deltoids (Upper Arm)
  • Rear Deltoids
  • Trapezius (Traps) (Upper back)

ARMS
  • Biceps (Middle arm - front)
  • Triceps (Middle arm – back)
  • Forearm Extensors (Beginning Arm – back)
  • Forearm Flexors (Beginning Arm – front)


BACK

CHEST
  • Pectorals (Pecs)

STOMACH
  • Abdominals
  • Obliques (Hips)

EXERCISE GUIDE

01-DELTOIDS
Lateral Raise
  • Hold your trunk tight and keep your back straight
  • Bend your arms slightly
  • Lift straight up - Not backwards
  • Raise the dumbbell so it is level with (or slightly above) your shoulders
  • Lower the dumbbell so it is resting by your side
  • All movement should be generated by your deltoids, do not swing your body to assist the action

Front Raise
  • Hold your trunk tight and keep your back straight
  • Bend your arms slightly
  • Point your palm in to target the anterior deltoid
  • Raise the dumbbell so it is level with (or slightly above) your shoulders
  • Lower the dumbbell so it is resting by your side
  • All movement should be generated by your deltoids, do not swing your body to assist the action

Upright row
  • Hold your trunk tight and keep your back straight
  • Lift with your shoulders
  • Raise the bar so it is level with your deltoid (middle of your chest)
  • Raise your elbows as high as possible
  • Lower the bar so your arms straighten
  • Do not swing your body to assist the action

Shoulder Press
  • Hold your trunk tight and keep your back straight
  • Raise the dumbbells so your arms almost fully extend
  • Do not lock out your arms
  • Lower the dumbbells to shoulder height

Barbell Upright Row
  • Hold your trunk tight and keep your back straight
  • Lift with your shoulders
  • Raise the bar so it is level with your deltoid (middle of your chest)
  • Raise your elbows as high as possible
  • Lower the bar so your arms straighten
  • Do not swing your body to assist the action

Barbell Military Press
  • Hold your trunk tight and keep your back straight
  • Raise the bar so your arms almost fully extend
  • Do not lock out your arms
  • Lower the bar to shoulder height
 Behind Head Press
  • Hold your trunk tight and keep your back straight
  • Position your torso so the bar will move behind your head
  • Raise the bar so your arms almost fully extend
  • Do not lock out your arms
  • Lower the bar to the top of your Trapezius (shoulder height)
  • Note - Tilt your head forward slightly when pressing so the bar will not hit your head
 Barbell Shrugs
  • Hold your trunk tight and keep your back straight
  • Lift with your Trapezius not your arms
  • Keep your arms straight
  • Raise your shoulders as high as possible
  • Lower your shoulders so you can feel a slight stretch

02-BICEPS
Dumbbell Curl
  • Hold your trunk tight and keep your back straight
  • Do not swing your body to assist the action
  • Raise the dumbbells so your arms flex as far as possible
  • Lower the dumbbells so your arms almost fully extend

Hammer Curl
  • Hold your trunk tight and keep your back straight
  • Do not swing your body to assist the action
  • Your palms should point in during the action
  • Raise the dumbbell so your arm flexes as far as possible
  • Lower the dumbbell so your arm almost fully extends
 Concentration Curl
  • Hold your trunk tight and keep your back straight
  • Rest your elbow against your leg
  • Support your body with your other arm on your knee
  • Raise the dumbbell so your arm flexes as far as possible
  • Lower the dumbbell so your arm almost fully extends

Single Arm Preacher Curl
  • Hold your trunk tight and keep your back straight
  • Raise the dumbbell so your arm flexes as far as possible
  • Lower the dumbbell so your arm almost fully extends

Barbell Curl
  • Hold your trunk tight and keep your back straight
  • Do not swing your body to assist the action
  • Raise the bar so your arms flex as far as possible
  • Lower the bar so your arms almost fully extend
 Preacher Curl Barbell
  • Hold your trunk tight and keep your back straight
  • Do not swing your body to assist the action
  • Hold the bar with palms pointing up
  • Raise the bar so your arms flex as far as possible
  • Lower the bar so your arms almost fully extend
 Preacher Curl Palm Down
  • Hold your trunk tight and keep your back straight
  • Do not swing your body to assist the action
  • Hold the bar with palms pointing down
  • Raise the bar so your arms flex as far as possible
  • Lower the bar so your arms almost fully extend

EZ Curl
  • Hold your trunk tight and keep your back straight
  • Do not swing your body to assist the action
  • Hold the bar with palms pointing up
  • Raise the bar so your arms flex as far as possible
  • Lower the bar so your arms almost fully extend
 EZ Curl Palm Down
  • Hold your trunk tight and keep your back straight
  • Hold the bar about shoulder width
  • Palms down
  • Raise the bar so your biceps contract as far as possible
  • Lower the bar so your arms almost fully extend
 Machine Curl
  • Hold your trunk tight and keep your back straight
  • Position your elbows level with the pivot point on the machine
  • Raise the frame so your arm flexes as far as possible
  • Lower the frame so your arms almost fully extend but do not let the weight stack touch down
 Cable Curl
  • Hold your trunk tight and keep your back straight
  • Raise the cable so your arm flexes as far as possible
  • Lower the cable so your arms almost fully extend but do not let the weight stack touch down
  • Do not swing your body to assist the action
03-TRICEPS

Dumbbell Triceps Extension
  • Hold your trunk tight and keep your back straight
  • Hold the dumbbell at one end with both hands
  • Palms up
  • Keep your wrists straight
  • Start with your arms almost fully extended above your head
  • Keep your upper arms in line with your torso
  • Lower the dumbbell behind your head so your arms flex to about 90°
  • Extend your arms back to the start position
 Single Arm Triceps Extension
  • Hold your trunk tight and keep your back straight
  • Keep your upper arm in line with your torso
  • Lower the dumbbell behind your head so your arms flex to about 90°
  • Extend your arm back to the start position
Kick back
  • Hold your trunk tight and keep your back straight
  • Place your hand and knee on the bench for support
  • Your hand should be under your shoulder
  • Keep your upper arm parallel with your torso
  • Start with your arm flexed to 90°
  • Extend your arm so it almost fully extends
  • Return to the start position
Double kick back
  • Hold your trunk tight and keep your back straight
  • Keep your upper arms parallel with your torso
  • Start with your arms flexed to 90°
  • Extend your arms so they almost fully extend
  • Return to the start position
 Barbell Skull Crusher
  • Hold your trunk tight and keep your back straight
  • Hold the bar with a narrow grip (less than shoulder width)
  • Position the bar above your chest with your arms perpendicular to the floor
  • Bend your arms and lower the bar above your head
  • Raise the bar so your arms almost fully extend
EZ Press Close Grip
  • Hold your trunk tight and keep your back straight
  • Hold the bar with a narrow grip (less than shoulder width)
  • Keeps your wrists straight
  • Position the bar above your chest - Not your neck
  • Lower the bar so it almost touches the bottom of your chest
  • Raise the bar so your arms almost fully extend
 EZ Extension Seated/Standing
  • Hold your trunk tight and keep your back straight
  • Hold the bar above your head about shoulder width
  • Palms up
  • Keeps your wrists straight
  • Keep your upper arms in line with your torso
  • Lower the bar behind your head so your arms flex to about 90°
  • Extend your arms back to the start position
 Bar Push Down
  • Hold your trunk tight and keep your back straight
  • Hold the cable with an overhand grip
  • Hands at shoulder width
  • Lean forward slightly
  • Keep your elbows tucked in
  • Keep your upper arms in line with your torso
  • Start with your arms flexed
  • Push the cable down and almost fully extend your arms
  • Lower the cable to the start position but do not let the weight stack touch down
  • All movement should be generated by your triceps - Do not swing your body to assist the action
 Smith close grip press
  • Hold your trunk tight and keep your back straight
  • Hold the bar with a narrow grip (less than shoulder width)
  • Keeps your wrists straight
  • Position the bar above your chest - Not your neck
  • Lower the bar so it almost touches the bottom of your chest
  • Raise the bar so your arms almost fully extend
04-FOREARM EXTENSOR

Forearm Barbell
  • Position your forearms over a bench
  • Palms down
  • Hold the bar with a narrow grip
  • Extend your wrists as far as possible
  • Curl your wrists so you feel a slight stretch in your forearms

05-FOREARM FLEXORS

Forearm Barbell Curl
  • Position your forearms over a bench
  • Palms up
  • Hold the bar with a narrow grip
  • Curl your wrists as far as possible
  • Extend your wrists so you feel a slight stretch in your forearms
 Forearm Standing Curl
  • Hold your trunk tight and keep your back straight
  • Hold the bar behind you with a narrow grip
  • Curl your wrists as far as possible
  • Extend your wrists so you feel a slight stretch in your forearms
06-INFRASPINATUS

Dumbbell Single Arm Row
  • Hold your trunk tight and keep your back straight
  • Place your hand and knee on the bench for support
  • Your hand should be under your shoulder
  • Hold the dumbbell with your arm stretched out
  • Pull the dumbbell up to your chest
  • Pull your shoulder back and push your chest forward
  • Lower the dumbbell so your arm is extended and can feel a slight stretch in your back
Single Arm Row Standing
  • Hold your trunk tight and keep your back straight
  • Place your hand on your knee for support
  • Your hand should be under your shoulder
  • Hold the dumbbell with your arm stretched out
  • Pull the dumbbell up to your chest
  • Pull your shoulder back and push your chest forward
  • Lower the dumbbell so your arm is extended and can feel a slight stretch in your back
Dumbbell Row Palm Down
  • Hold your trunk tight and keep your back straight
  • Place your hand and knee on the bench for support
  • Your hand should be under your shoulder
  • Hold the dumbbell with your arm stretched out
  • Pull the dumbbell up to your chest
  • Pull your shoulder back and push your chest forward
  • Lower the dumbbell so your arm is extended and can feel a slight stretch in your back
Standing Row palm down
  • Hold your trunk tight and keep your back straight
  • Place your hand on your knee for support
  • Your hand should be under your shoulder
  • Hold the dumbbell with your arm stretched out
  • Pull the dumbbell up to your chest
  • Pull your shoulder back and push your chest forward
  • Lower the dumbbell so your arm is extended and can feel a slight stretch in your back
Barbell bent over row
  • Hold your trunk tight and keep your back straight
  • Hold the bar with a wide overhand grip
  • Bend your knees and lean forward slightly
  • Pull the bar to your waist
  • Pull your shoulders back and push your chest forward
  • Lower the bar so your arms are extended and can feel a slight stretch in your back
Bent over row palm up
  • Hold your trunk tight and keep your back straight
  • Hold the bar slightly wider than shoulder width and palms up
  • Bend your knees and lean forward slightly
  • Pull the bar to your waist
  • Pull your shoulders back and push your chest forward 
  • Lower the bar so your arms are extended and can feel a slight stretch in your back
T Bar row
  • Hold your trunk tight and keep your back straight
  • Position the bar in the corner of two walls
  • Hold the bar with palms in, one above the other
  • Bend your knees and lean forward slightly
  • Pull the bar to your chest
  • Pull your shoulders back and push your chest forward
  • Lower the bar so your arms are extended and can feel a slight stretch in your back
  • Alternative - Hook a close grip row attachment under the bar for a more even grip
  • Note - You may want to have someone stand on the bar where it meets the wall to prevent it from lifting
Cable Close grip seated row
  • Hold your trunk tight and keep your back straight
  • Sit on the pad with knees slightly bent
  • Grip the attachment with palms in
  • Pull the cable to your waist while extending your back
  • Pull your shoulders back and push your chest forward
  • Lower the cable so your arms are extended and can feel a slight stretch in your back
  • Back should be flexed forward slightly
Cable wide grip seated row
  • Hold your trunk tight and keep your back straight
  • Sit on the pad with knees slightly bent
  • Hold the attachment with a wide grip and palms down
  • Pull the cable to your waist while extending your back
  • Pull your shoulders back and push your chest forward
  • Lower the cable so your arms are extended and can feel a slight stretch in your back
  • Back should be flexed forward slightly
 Smith Bent over row
  • Hold your trunk tight and keep your back straight
  • Hold the bar with a wide overhand grip
  • Bend your knees and lean forward slightly
  • Pull the bar to your waist
  • Pull your shoulders back and push your chest forward
  • Lower the bar so your arms are extended and can feel a slight stretch in your back
Horizontal Pull Up
  • Hold your trunk tight and keep your back straight
  • Grip the bar slightly wider than shoulder width
  • Rest your feet on the bench
  • Pull up so you chest almost touches the bar
  • Squeeze your Lats at the apex
  • Lower yourself so your arms are extended and can feel a slight stretch in your back
07-LATISSIMUS DORSI (LATS)

Chin Up
  • Hold your trunk tight and keep your back straight
  • Hold the bar at shoulder width
  • Palms facing forward
  • Tuck your legs up
  • Do not swing your body to assist the action
  • Lift with your arms
  • Raise your chin above the bar - Don’t hit your head on the ceiling
  • Squeeze your Lats at the apex
  • Lower yourself so your arms almost fully extend
Close grip chin up
  • Hold your trunk tight and keep your back straight
  • Tuck your legs up
  • Do not swing your body to assist the action
  • Hold a narrow grip, less than shoulder width
  • Palms facing you
  • Lift with your arms
  • Raise your chin above the bar - Do not hit your head on the ceiling
  • Squeeze your Lats at the apex
  • Lower yourself so your arms almost fully extend
Wide grip chin up
  • Hold your trunk tight and keep your back straight
  • Tuck your legs up
  • Do not swing your body to assist the action
  • Hold a wide grip, more than shoulder width
  • Palms facing forward
  • Lift with your arms
  • Raise your chin above the bar - Do not hit your head on the ceiling
  • Squeeze your lats at the apex
  • Lower yourself so your arms almost fully extend
Lat Pull down
  • Hold your trunk tight and keep your back straight
  • Sit with your knees tucked under the pads
  • Hold the attachment with a wide overhand grip
  • Lean back slightly
  • Pull the cable to the top of your chest
  • Pull your shoulders back and push your chest forward
  • Squeeze your shoulder blades together
  • Lower the cable so your arms are extended and can feel a slight stretch in your back
08-ERECTOR SPINAE (LOW’BACK)

Dumbbell Dead lift
  • Hold your trunk tight and keep your back straight
  • Hold the dumbbells with your arms straight
  • Keep your legs straight
  • Lower the weights so they almost touch the floor
  • Lift the dumbbells by almost fully extending your hips and straightening your body so you are fully upright
  • Pull shoulders back at the peak of the lift
Barbell Dead lift
  • Hold your trunk tight and keep your back straight
  • Grasp the bar slightly wider than shoulder width
  • Use an overhand or mixed grip
  • Lift the bar by almost fully extending your knees and hips
  • Pull shoulders back at the peak of the lift
  • Lower the bar to the start position
Barbell Dead lift stiff leg
  • Hold your trunk tight and keep your back straight
  • Grasp the bar slightly wider than shoulder width
  • Use an overhand or mixed grip
  • Keep your legs straight
  • Lift the bar by almost fully extending your hips and straightening your body so you are fully upright
  • Pull shoulders back at the peak of the lift
  • Lower the bar to the start position

Barbell Good Morning
  • Hold your trunk tight and keep your back straight
  • Position the bar on your shoulders
  • Keep your legs straight
  • Bending at the hips, flex your trunk forward so it is parallel with the floor
  • Extend your trunk so you return to an upright position
09-CHEST EXERCISE:

Dumbbell Fly
  • Hold your trunk tight and keep your back straight
  • Hold the dumbbells above your chest
  • Your arms should be almost fully extended
  • Lower the dumbbells out to the side bending your arms slightly
  • Lower the dumbbells so they are slightly higher than your chest
  • Raise the dumbbells back to the centre so your arms are almost fully extended
  • All movement should be generated by your pectorals, try to minimize the use of the arm muscles

Incline Dumbbell Fly
  • Hold your trunk tight and keep your back straight
  • Hold the dumbbells above your chest
  • Your arms should be almost fully extended
  • Lower the dumbbells out to the side bending your arms slightly
  • Lower the dumbbells so they are slightly higher than your chest
  • Raise the dumbbells back to the centre so your arms are almost fully extended
  • All movement should be generated by your pectorals, try to minimize the use of the arm muscles

Decline Dumbbell Fly
  • Hold your trunk tight and keep your back straight
  • Hold the dumbbells above your chest
  • Your arms should be almost fully extended
  • Lower the dumbbells out to the side bending your arms slightly
  • Lower the dumbbells so they are slightly higher than your chest
  • Raise the dumbbells back to the centre so your arms are almost fully extended
  • All movement should be generated by your pectorals, try to minimize the use of the arm muscles

Dumbbell Pullover
  • Hold your trunk tight and keep your back straight
  • Hold the dumbbell at one end with both hands
  • Palms up
  • Keep your wrists straight
  • Hold the dumbbell above your chest
  • Lower the dumbbell above and behind your head
  • Your upper arm should line up with your body
  • Raise the dumbbell back to the start position
  • All movement should be generated by your pectorals, try to minimize the use of the arm muscles

Bench Press
  • Hold your trunk tight and keep your back straight
  • Grip the bar where you feel comfortable, shoulder width or wider
  • (A narrow grip will target the triceps, a wide grip will target the chest)
  • Keep your wrists straight
  • Position the bar above your chest - Not your neck
  • Lower the bar so it almost touches your chest
  • Raise the bar so your arms almost fully extend
 Incline Bench Press
  • Hold your trunk tight and keep your back straight
  • Grip the bar where you feel comfortable, shoulder width or wider
  • (A narrow grip will target the triceps, a wide grip will target the chest)
  • Keep your wrists straight
  • Position the bar above your chest - Not your neck
  • Lower the bar so it almost touches your chest
  • Raise the bar so your arms almost fully extend
 Decline Bench Press
  • Hold your trunk tight and keep your back straight
  • Grip the bar where you feel comfortable, shoulder width or wider
  • (A narrow grip will target the triceps, a wide grip will target the chest)
  • Keep your wrists straight
  • Position the bar above your chest - Not your neck
  • Lower the bar so it almost touches your chest
  • Raise the bar so your arms almost fully extend

Press Up
  • Hold your trunk tight and keep your back straight
  • Position yourself in a normal press-up position
  • Your hands should be shoulder width apart / directly under your shoulders
  • Lower yourself so your chest almost touches the floor
  • Push up until your arms almost full extend
 Press up Close Grip
  • Hold your trunk tight and keep your back straight
  • Position yourself in a normal press-up position
  • Move your hands together so they are touching and directly beneath the centre of your chest
  • Lower yourself so your chest almost touches the floor
  • Push up until your arms almost full extend
 Wide Grip Press Up
  • Hold your trunk tight and keep your back straight
  • Position yourself in a normal press-up position
  • Move your hands so they are slightly wider than shoulder width apart
  • Lower yourself so your chest almost touches the floor
  • Push up until your arms almost full extend
 Peck Deck (Butterfly)
  • Hold your trunk tight and keep your back straight
  • Position yourself so your chest is level with the pads
  • Your upper arms should be at 90° to your body
  • Keep your back against the seat and do not lean forward to assist the action
  • Push the frame using your elbows and forearms (not your hands)
  • Push the frame so the pads touch in the centre
  • Lower the frame so you arms are level with your body - do not extend your arms behind you
 Upright Cross Over
  • Hold your trunk tight and keep your back straight
  • Maintain an upright position to target your lower chest
  • Bend your arms slightly
  • Draw the cables to the centre so you hands almost touch
  • Lower the cables so your hands are level with your shoulders but do not let the weight stack touch down
 Cross Over Front Raise
  • Hold your trunk tight and keep your back straight
  • Maintain an upright position
  • Bend your arms slightly
  • Point your palms together
  • Draw the cables up to the centre so they are level with (or slightly above) your shoulders
  • Your hands should almost touch
  • Lower the cable to waist height
  • Do not let the weight stack touch down
  • Do not swing your body to assist the action
 Bench Press Smith
  • Hold your trunk tight and keep your back straight
  • Grip the bar where you feel comfortable, shoulder width or wider
  • (A narrow grip will target the triceps, a wide grip will target the chest)
  • Keep your wrists straight
  • Position the bar above your chest - Not your neck
  • Lower the bar so it almost touches your chest
  • Raise the bar so your arms almost fully extend
 Bench Press Incline


  • Hold your trunk tight and keep your back straight
  • Grip the bar where you feel comfortable, shoulder width or wider
  • (A narrow grip will target the triceps, a wide grip will target the chest)
  • Keep your wrists straight
  • Position the bar above your chest - Not your neck
  • Lower the bar so it almost touches your chest
  • Raise the bar so your arms almost fully extend

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