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This is like a situp or crunch, but the machine helps you to add resistance for greater strength ...This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and concentrate on using your abs to push the weight while relaxing your legs and feet. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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Just like normal Preacher Curls but on a machine. Follow the exact directions that are on the...Just like normal Preacher Curls but on a machine. Follow the exact directions that are on the machine that you choose. Exercise description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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While sitting a leg press machine, press the weight rack up as if you were going to do a leg...While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and your heels are hanging off. Push with your toes and point the feet like a ballet stance, pushing the rack along with you. Let the rack come back down bringing the toes closer to your body and repeat. Make sure the handles remain in the locked position. If your feet were to slip off the rack and you don't have the handles locked you can be injured. Don't bounce the rack up and down. Use the muscles slowly with control. You can also focus on the inner or outer calves by pointing your toes in or out instead of keeping them straight. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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Place a block on the floor about 12 inches from a flat bench. Sit on the bench and rest a...Place a block on the floor about 12 inches from a flat bench. Sit on the bench and rest a dumbbell on your upper left thigh about 3 inches above your knee. Place the ball of your left foot on the block. Raise your toes up as high as possible. Squeeze your calves, then return to the starting position, stretching as far down as possible. Repeat for your desired number of reps and then switch legs. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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Every machine is slightly different but make sure that the seat height is at a level so that the ...Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds in each direction. On the way down do not let the weight stack touch, but stop just before and then go into the next repetition. Do not lock your elbows on the way out. Pick a weight that challenges you but that you can keep perfect technique throughout. Exercise description by Hugo Saner. (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your...Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers together slowly and squeeze your chest in the middle. Return until chest muscles are stretched fully. Repeat. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.comFollow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust ...Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust...Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you remain seated flat on the machine. Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting position. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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Sitting on a leg press machine, position your feet together against the crosspiece about...Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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The outer thighs are tough to work effectively, and the abductor machine is a welcome addition...The outer thighs are tough to work effectively, and the abductor machine is a welcome addition for both body-sculptors and serious bodybuilders alike. Angles are crucial in getting the most out of this movement. Keeping your back and butt where they belong, wedged well against the backrest and on the seat, respectively, is key. The movement is elementary in that you simply keep the OUTside of your knees pressed firmly against the pads as you move them apart. Exercise description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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These machines can vary but make sure that the seat height is low enough so that when you sit in ...These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase it later, and push up until your arms are nearly straight. Do not lock your elbows out on this exercise. On the way down only go as far as when your elbows are level with your shoulders. Keep the movement slow and controlled. Exercise description by Hugo Saner. (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the...If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the directions on the machine that you use. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it...Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold...Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until it is even with your upper chest. Return slowly to starting position. Do not swing or lean back! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
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