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Riding a stationary bike is very similar to riding a bike outdoors. A few benefits to riding a bike indoors is that you do not have to worry about stopping for cars and you have the freedom to increas...Riding a stationary bike is very similar to riding a bike outdoors. A few benefits to riding a bike indoors is that you do not have to worry about stopping for cars and you have the freedom to increase or decrease the intensity of the workout at will. Biking will help improve your endurance and is also a great leg workout. (less)
Routine:
Time: 00:10:00
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Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Lower the bar down slowly. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 20 x 5 kg
Set 2: 20 x 5 kg
Set 3: 20 x 5 kg
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Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s...Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 20 x 5 kg
Set 2: 20 x 5 kg
Set 3: 20 x 5 kg
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Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows ...Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. You can add weight by using a Dip Belt. 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 high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should...Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and your wrists straight. Keep your WHOLE body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 20 x 5 kg
Set 2: 20 x 5 kg
Set 3: 20 x 5 kg
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Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to...Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to the floor with your lower arms vertical to the floor. Push bar up in a semicircular motion until lower arms are also parallel to the floor. Return to starting position slowly. NEVER move your elbows or upper arms! Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 20 x 5 kg
Set 2: 20 x 5 kg
Set 3: 20 x 5 kg
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Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your han...Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your hands on each side of your head, over your heads. Don't lock your fingers! Raise your body slowly while you contract your abs. Crunch up until your elbows are on either side of your thighs. Hold and flex your abs, then slowly lower your body back to the starting position. Don't lower your body all the way down the to bench! If you can, hold a weight plate across your chest for added resistance. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps
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