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Muscle
Abdominals is perhaps the most important muscle group to train. Strong abdominal muscles means a stronger back and more powerful overall physique.Function
The function of the abdominals is spine or lumbar flexion.
Origin
The origin of the abdominals originates on the pubis crest.
Insertion
The insertion of the rectus abdominis is onto the ribs(5th, 6th, and 7th) as well as onto the Xipoid Process.
Training
There are many exercises which train the abdominals, this muscle group contains many slow twitch muscle fibres and training depends on the purpose of the training program. For example, if one was losing fat on their belly they would train their abs three times per week with resistance allowing adequate time for recovery.
The anterior deltoid assists the pectoralis major during shoulder transverse flexion (which means that you work the front of your shoulders when you push something).Function
The primary function of the anterior deltoid is for shoulder abduction. The deltoids other functions are shoulder flexion, transverse flexion and internal rotation.
Origin
The origin of the anterior deltoid is the clavicle ( anterior lateral third).
Insertion
The insertion of the anterior deltoid is onto the lateral side of the humerous (deltoid tuberosity).
Training
Anterior deltoid training should be kept to a minimum if it is followed by chest the following day.
The back is a very large muscle group which should be trained. If the back is not trained with the same intensity and frequency as the chest muscles, muscular imbalances will occur and injury is much more prevalant. Remember that the Erector Spinae muscles are actually 'deep' muscles and aren't shown in the image.Function
The function of the back muscles are to 'pull' towards the body. There are many muscles that make up the 'back'.
Training
Hypertrophy back training should always be started with a major compound exercise such as deadlifts or barbell bent over rows.
Biceps are made up of two (bi) muscles. These muscles are the long head and the short head.Function
The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function of the bicep brachii is supination of the forearm.
Origin
The origin of the bicep muscle attaches onto the Scapula at two places (Supraglenoid Tuberosity and the Coracoid Process)
Insertion
The insertion points are onto the Radius (Tubercle) and the Fascia of the forearm (Bicipital Aponeurosis).
Training
Increasing Bicep Size: Be sure to keep your train at different intensities and focus on a full range of exercises. Since biceps are a small muscle group, do not perform more exercises and sets than larger muscle groups.
For Sport:Biceps aren't a very integral muscle for sport and isolation exercises should be kept to a minimum.
Biceps are worked during any pulling action. Some people recommend training biceps with your back and some people say to train it at a different time. The right answer is… Vary your routine every month to never allow your body to adapt.Also see the Brachialis Muscle.
Hamstrings are extremely important to work for any type of athlete. Quadriceps and Hamstrings should be given equal attention to avoid injury. Biceps Femoris are made up of 2 main and 2 smaller muscles.Function
The function of the Biceps Femoris (Hamstrings) are for knee flextion, external rotation and interal rotation. Also it extension of the hip.
Origin
The origin of the hamstrings are at the ishial tuberosity and posterior of the femur.
Insertion
The hamstrings insert onto the Tibia at the lateral condyle and medial condyle. Two of the biceps femoris insert onto the head of the fibula.
The Brachialis makes up a large part of the arm and is mostly trained when also training the Biceps Brachii.Function
The function of the brachialis is elbow flexion.
Origin
The origin is on the anterior of the humerous.
Insertion
The insertion is on the Ulna (onto the coronoid process).
The chest is a major muscle which consists of the pectoralis major and minor.Function
The primary function of the chest is for shoulder transverse adduction, flexion, internal rotation, adduction and extension.
Origin
The origin of the chest (pectoralis major) attaches onto the anterior of the sternum and the 2nd to 6th of the ribs.
Insertion
The pectoralis major inserts onto the proximal anterior of the humerus.
Training
The chest muscles should be trained, they are mostly activated during any pushing motion. Make sure to train your back just as hard as your chest or injuries could occur.
Function
The fuction of the forearms is for wrist extension, abduction, adduction and finger extension/abduction.
Training
Training the forearms is usually one of the easier muscle groups to train because when you use dumbbells your forearms are always working against gravity to hold onto the weights. If you plan on training forearms on their own day, pick a lower body day.Carpal Tunnel Syndome is associated with forearms and please take a break from forearm training if you feel pain or any irritation in your forearms.
The gastrocnemius (calf) has two heads. The medial head and lateral head.Function
The function of the gastrocnemius is ankle plantar flexion and knee flexion.
Origin
The origin of the gastrocnemius attaches to the posterior medial condyle on the femur.
Insertion
The calf inserts onto the achilles tendon on the calcaneous.
Training
The calf can be trained more often than other muscles but keep at least 24-48 hours of rest between heavy training.
The gluteus maximus is make up of upper fibers and lower fibers.Function
The function of the gluteus maximus is hip extension, hip external rotation, hip transfsverse abduction and hip adduction.
Origin
The origin of the gluteus maximus is onto the Ilium, sacrum and the fascia of the lumbar area.
Insertion
The insertion is onto the femur and tibia.
If you are an athlete, you need to be focusing on increasing the strength of your hip flexors.Function
The function of the hip flexor is to raise the knee straight upward and flexing the hip.
Origin
The origin of these muscles attaches along many places on the hip.
Insertion
They all (psoas major, psoas minor, illiacus muscle) insert on the femor at different spots.
Training
Training the hip flexors is fairly easy. The hip flexors are active in almost every exercise that we do with our lower body. Every athlete SHOULD be training their hip flexors as they have the ability to increase or decrease your speed. Increasing flexibility in your hip flexors will also have an impact on speed and agility. A basic back knee touch lounge will help with this, while any straight leg lifting exercise will isolate the hip flexors.
The lower back is made up of a group of muscles that connect to many parts of the ribs. Everyone should be strengthening the lower back as even desk jockeys need to keep it strong to prevent pain.Training
Training your lower back and abdominals should have equal importance. Weak abdominals WILL effect your lower back and you may have problems. There are many exercises you can perform without weights such as ball back hyperextensions and just back hyperextensions on a mat.
Working on the lateral and the posterior deltoid (shoulder) give the rounded look that most fitness exercisers desire.
Function
The function of the lateral deltoid is for shoulder abduction, flexion and transverse abduction.
Origin
The origin is onto the lateral side of the acromion on the scapula.
Insertion
The insertion is onto the lateral side of deltoid tuberosity on the humerus.
Training
Make sure to vary the exercises between cables and freeweights to train the deltoids properly.
Obliques are the trouble spot for most, if not everyone. They can be a pain to try and reduce the overall size.Function
The function of the oblique muscle is for spine flexion, rotation, and lateral flexion.
Origin
The origin of the oblique is on the Ilium and the 5th-12th Ribs.
Insertion
The oblique muscle inserts onto the rectus abdominis fascia and the Ilium.
The posterior deltoid is the smallest of the deltoid muscles. It is also the most important muscle to help give you the 'rounded shoulder' look.Function
The function of the posterior deltoid/shoulder muscle is for shoulder extension, transverse extension, transverse abduction and external rotation.
Origin
The origin of attaches onto the inferior edge (spine) on the scapula.
Insertion
The posterior deltoid muscle inserts onto the deltoid tuberosity of the humerous.
Training
There are not too many exercises to train the posterior deltoid. Make sure to switch between cables and free weights to change intensities on the muscle.
Quadriceps or rectus femoris is perhaps one of the largest muscle groups in your body and should be trained with the same intensity as your biceps femoris or hamstrings. Quadriceps are extremely important for any athlete and should be trained in compound movements to maintain symmetry with your hamstrings.Function
The function of the quadriceps or Rectus Femoris are for knee extension and hip flexion.
Origin
The origin of the quadriceps attach onto the Illiac Spine of the Ilium and the lateral, anterior and medial surface of the femur.
Insertion
The quadriceps insert onto the patellar tendon of the Tibia.
Training
Training recommendations for the quadriceps should consist of many major compound exercises such as the squat, lunge, jump squat, and deadlift.
Three muscles (long head, lateral head and the medial head) make up the tricep.Function
The function of the tricep is for elbow extension, shoulder extension and adduction.
Origin
The triceps originate onto the scapula and the superior and inferior radial groove of the humerous (posterior).
Insertion
The triceps insert onto the olecranon process of the ulna.
Training
Keep in mind that when you push something you use your chest and triceps. Your triceps may be weaker after you complete a chest workout.
Exercises
| Picture | Name of Exercise | ||||
 | Medicine Ball Woodchoppers on Exercise Ball Begin this wood chopper exercise with the medicine ball to your side while sitting on an exercise ball with your feet at a 90 degree angle to the floor. Begin to raise the ball up... | ||||
 | Exercise Ball Abdominal Russian Twists This is an advanced abdominal exercise that is performed by starting with a dumbbell above your head with your arms in a locked position. With your hips up and the ball in the mid... | ||||
 | Exercise Band Ab Ball Crunches Begin the exercise band abdominal ball crunches by grabbing an exercise band and then lying supine with your hips as high as possible. Now begin to lean your entire body forward u... | ||||
 | Twisting Crunches Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fas... | ||||
 | Crunches Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or b... | ||||
 | Weighted Cable Ball Crunch Start by leaning backward on the ball and grabbing a cable. Now with your body firmly planted on the ground for support, raise the weight and complete a crunch (as shown). Breath... | ||||
 | Ball Crunches Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting posi... | ||||
 | Bridge Start with your body raised off the ground clenching your abdominals. Now hold your body in this position for 30-60 seconds. This is usually a sports specific exercise used where... | ||||
 | Side Bridge Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight until 30-60 seconds. A great... | ||||
 | High to Low Woodchoppers Start by standing perpindicular to the cable machine while the cable is place in the top position. Now with both hands, grab the cable and bring it across your body from the top t... | ||||
 | Low to High Woodchoppers Stand upright with the cable perpindicular to your foot. Now with two arms grab the weight and use ONLY your abdominals to do the twisting. You may find that your shoulders are d... | ||||
 | Cable Crunches Attach a rope to a high pulley. Grab the ends of the rope in each hand and kneel down in front of the pulley. Your hands should be at the sides of your head. From this posit... | ||||
 | Ball Rollout Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once y... | ||||
 | Pelvic Thrust Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. This is ... | ||||
 | Abdominal Barbell Rollouts To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe... | ||||
 | V-Up Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as w... | ||||
 | Jack Knives This exercise can be performed with your knees bent or kept straight. Lie on the ground (beginner) or a bench (advanced) with your lower body not on the bench. Complete a crunch ... | ||||
 | Air Bike Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished. Spotter Informat... | ||||
 | Lying Leg Raises / Throwdowns Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground.... | ||||
 | Exercise Ball Medicine Ball Throw The medicine ball throw is a great exercise to increase your speed and distance with any type of throwing (ie. Baseball Players). To begin this exercise start by lying supine on a... | ||||
 | Medicine Ball Ab Wood Choppers To begin this wood chopper exercise start in a squat position holding a medicine ball at your side with two hands. Now explode upwards bringing the medicine ball across your body ... | ||||
 | Reverse Preacher Curls Start by sitting in the machine as shown and reverse your hands as shown. This will work a your Brachialis and Biceps Brachii at a different angle than regular preacher curls. Ra... | ||||
 | Back Dumbbell Row Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping... | ||||
 | Exercise Band Back Lat Pulldowns This exercise band lat pulldown exercise can be performed by tying the elastic/exercise band around a stationary object from up close to the ceiling and then sitting on the ground ... | ||||
 | Exercise Band Standing Back Row This is a great home exercise. All that is required is an exercise band, a stationary object at stomach level and some motivation. Begin this exercise by getting in a squat posit... | ||||
 | Bent-over Barbell Rows To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B... | ||||
 | Close Grip Pulldowns Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm... | ||||
 | Standing Row (Elastic Band) Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keep... | ||||
 | One Arm Row While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo... | ||||
 | T-Bar Rows Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra... | ||||
 | Chin-Ups Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ... | ||||
 | Reverse Grip Chinups Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ... | ||||
 | Lat Pulldown Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend... | ||||
 | Seated Row To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against t... | ||||
 | Straight Arm Pulldowns Stand upright and grab the weight out in front of you with your arms fully extended. Lower the weight keeping your arms straight until they are just about by your side. Let the w... | ||||
 | Dumbbell Bent Over Row Stand with your knees bent and your torso at a 60 degree angle. Now with the weights fully extended in your hand bring them straight up to your chest contracting your shoulderblad... | ||||
 | Lying Cable Curls Start by lying on a bench with your arms straight up holding a straight bar attached to a cable. With your back flat on the bench lower the weight using your biceps keeping your e... | ||||
 | One Arm Cable Curls Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down ... | ||||
 | Reverse Curls Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ... | ||||
 | Standing E-Z Curl Bar | Standing Barbell Curl The standing e-z curl bar curls for the biceps brachii and brachialis can be performed by standing up and having the bar infront of you with arms completely extended. Now r... | ||||
 | Preacher Curls Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th... | ||||
 | Barbell Curls Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th... | ||||
 | Concentration Curls Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r... | ||||
 | Dumbbell Curls This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou... | ||||
 | Hammer Curls While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ... | ||||
 | Elastic Band Bicep Curls Start by standing or sitting and with the band underneath your feet and your feet and shoulders relaxed raise the band using your biceps and until you have completed a curl as show... | ||||
 | Lying Bicep Isolation Curls These lying bicep isolation exercise ball curls are performed by lying supine on a ball with your hips high and your arms draped to the side of the ball holding dumbbells. Now slo... | ||||
 | Dumbbell Ball Preacher Bicep Isolation Curl Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus... | ||||
 | Cable Curls Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un... | ||||
 | 21s Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th... | ||||
 | Incline Dumbbell Curls Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows... | ||||
 | Reverse Dumbbell Incline Curls Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y... | ||||
 | Lying Down Cable Curls Start by lying down on a mat with a cable between your legs. Now while maintaining keeping your back firmly on the ground, lift the weight using your biceps and brachialis. This ... | ||||
 | Butt or Gluteus Maximus Kickbacks This butt kickback can be performed as shown by kneeling down with one leg behind your body slightly raised and bent in a 90 degree position. Now raise the leg as high as you can ... | ||||
 | Snatch Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start... | ||||
 | Calf Raises on Leg Press Machine This exercise is an alternate if your gym does not have a calf machine. Begin the machine calf raise by pressing up the weight with your feet firmly on the platform. (WARNING:... | ||||
 | Dumbbell Calf Exercise Ball Raises This dummbell calf raise exercise can be performed by sitting on a ball with your knees at a 90 degree bend. Now raise your heels using your calves to push off until you are at a ... | ||||
 | Dumbbell Calf Raises with Exercise Ball Begin the dumbbell calf exercise ball raises by putting a stability ball infront of your chest holding onto dumbbells. Now lean against the ball and extend upwards with your calf ... | ||||
 | Donkey Calf Raises Place your toes on the edge of a block and lean forward onto a bench or table for support. Have a partner sit across your hips to provide resistance (make sure they are not pl... | ||||
 | Seated Calf Raises 1. Sit on the machine with your thighs underneath the pads and with your toes on the bottom pad. 2. Lower your heels as low as you can (for a full range of motion). 3... | ||||
 | Dumbbell Flys While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at ... | ||||
 | Chair Bench Press (Elastic Band) Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then... | ||||
 | Machine Bench Press(Vertical Press) Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th... | ||||
 | Medicine Ball Chest Pushups Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o... | ||||
 | Exercise Band Chest Flyes/Flies This exercise can be performed by starting with an exercise band/elastic/swiss band by wrapping it around something stationary and then bringing your hands to the side and then com... | ||||
 | Incline Exercise Ball Flyes Incline Ball Flyes can be performed by lying as you would during a ball crunch and then slowly lower your bum so that your upper shoulder blades are on the edge of the ball. Now w... | ||||
 | Cable Crossovers Take hold of handles attached to overhead pulleys. Have your arms parallel with the floor, palms down, and a slight bend at the waist. Bring your arms down in an arc fashion ... | ||||
 | Upward Cable Crossovers Take hold of handles attached to low pulleys. Have your arms point towards the bottom of pulleys, palms forward. Bring your arms up in an arc fashion until your hands meet in f... | ||||
 | Incline Flyes While lying on an incline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov... | ||||
 | Decline Flyes While lying on an decline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov... | ||||
 | Machine Flyes (Pec Deck) Sit facing away from the machine, holding the handles or with your arms behind the pads. Your arms should be parallel with the floor and in line with your body. Bring your ar... | ||||
 | Smith Machine Incline Press Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot... | ||||
 | Decline Press Lie down on a decline bench grasping a dumbbell in each hand. Hold the dumbbells at above the shoulder line with palms facing forward. Press the dumbbells forward until they ... | ||||
 | Ball Incline Dumbbell Press Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your fee... | ||||
 | Dumbbell Pullovers Lie down with your upper back across a bench and your body perpendicular to the bench. Have your arms extended above your chest and holding a dumbbell with both hands. While ... | ||||
 | Exercise Ball Dumbbell Chest Pullovers Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up ... | ||||
 | Cable Pullovers Primarily used to 'expand the rib cage' this exercise can be performed by lying down on a bench and then grabbing a rope from behind your head which is then brought infront of your... | ||||
 | Wall Push Up This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s... | ||||
 | Dumbbell Flat Bench Chest Press This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree... | ||||
 | Exercise Ball Pushups These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs... | ||||
 | Double Medicine Ball Pushups This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u... | ||||
 | Push Up To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str... | ||||
 | Knee Push Up (Modified Push Up) Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th... | ||||
 | Dips To perform the dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo... | ||||
 | Incline Dumbbell Press Lower the dumbbells down to the level of your body (as shown). Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult be... | ||||
 | Bench Press While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extension without locking your elbows. The lower back shoul... | ||||
 | Push Ups Between Benches (Push Up) Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l... | ||||
 | Close Grip Bench Press Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are... | ||||
 | Good Mornings While standing, place a barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, bend forward at the waist, with head up, until your upper b... | ||||
 | Back Hyper-Extensions Start by lying face down, then raise your arm and head with the opposite leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea... | ||||
 | Back Extensions Place yourself face down on a hyperextension bench with your feet hooked under the rear pads. Place your hand across your chest and bend at the waist until your upper body is ... | ||||
 | Machine Back Extensions Start with the pad against the middle of your shoulder blades. Some machines have a seat belt that you can use to strap yourself in. Lean back with your lower back and then relax... | ||||
 | Ball Back Hyperextensions (Lower Back) Start by lying face first over the ball and having the ball in the middle of your abdominals. Now with the opposite arm/leg touching the ground raise the opposite arm and leg (see... | ||||
 | Wrist Curls Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an underhand grip. Bend your forward so that the bar is resting on your fingers. Curl... | ||||
 | Standing Wrist Curls Grab a barbell from behind you by reaching your arms back and using a underhand grip. Have your arms hang with barbell behind you and the bar resting in your fingers. Curl th... | ||||
 | Wrist Extensions Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an overhand grip. Bend your forward so that the bar is resting on your fingers. Curl th... | ||||
 | Standing Calf Raises While standing (as shown) or sitting in the machine, lower the weight until you feel your calves stretch. Then push the weight back up feeling your calves flex at the top of the e... | ||||
 | Clean and Jerk Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping... | ||||
 | Hack Squat With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de... | ||||
 | Exercise Ball Hamstring Curls This hamstring isolation exercise can be performed by lying in a bridge position with your hips completely off the floor and your weight entirely on your shoulders using your arms ... | ||||
 | Straight Leg Deadlifts While standing, hold a barbell with extended arms in front of your thighs. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel w... | ||||
 | Leg Curl or Hamstring Curl 1. Lie on the machine comfortably while hooking your legs underneath the pad. If you are on the seated chair leg curl then sit comfortably with your legs between the pads. 2. ... | ||||
 | One Legged Smith Split Squat Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N... | ||||
 | Deadlift (Bent Leg) Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ... | ||||
 | Hip Adductor Sit in machine with inside of each thigh placed against pads. Slowly move each thigh toward the center of the body. Slowly move each thigh away from the center of the body to compl... | ||||
 | Inner Thigh with Exercise Band This inner thigh exercise can be performed at home with anything stationary to wrap the elastic band around. To begin the exercise wrap the band around something and then attach i... | ||||
 | Exercise Ball Leg Lifts This exercise should only be performed by advanced exercisers and should begin by having your hands firmly on the floor with your lower body as shown. Now begin to raise one leg ... | ||||
 | Walking Lunges To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the... | ||||
 | Twisting Leg Raises Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towa... | ||||
 | Ball Knee Crunches Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ... | ||||
 | Abdominal Dragon Flags Begin abdominal dragon flags by lying down on a bench as shown with your arms above your head holding onto the bench. Now bring your entire lower body up towards the ceiling until ... | ||||
 | Roman Chair Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can, curling your pelvis forward. Hold the posi... | ||||
 | Exercise Ball Abdominal Leg Raises The exercise ball leg raises exercise can be performed by having an exercise ball between your legs gripped tightly by your ankles. Begin by raising your legs straight upwards kee... | ||||
 | Exercise Ball Lower Back Extensions To perform the calisthenics exercise: exercise ball lower back extensions begin lying on an exercise ball with your arms out in front of you and your feet stable on the floor behin... | ||||
 | Squats (Elastic Band) Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ... | ||||
 | Jump Squat To perform the dumbbell Jump Squat grab light dumbbells and put them at your side. Next, proceed into a squat position with your thighs level with the ground. Explode up pushing ... | ||||
 | Cable Bent-Leg Deadlift To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ... | ||||
 | Upright Row To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close ... | ||||
 | Shrugs While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. Now raise your shoulders as high as you can go. Now slowly return to the starting position... | ||||
 | Exercise Ball Oblique Twists Start the exercise ball oblique twists by holding an exercise ball above your head and then proceed to come upwards using your abdominals and obliques to bring the medicine ball in... | ||||
 | Cable Side Bends Start by grabbing a cable with your torso bent to the side as shown. Now raise the weight and use your opposing oblique muscle to do the action of contracting. Exhale until you a... | ||||
 | Dumbbell Side Bends While standing with one both arms at your side grab a dumbbell with one arm and then lower the weight as shown. Now with your obliques raise the weight to until you are crouched o... | ||||
 | Ball Side Crunches or Bends Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over... | ||||
 | Hip Abduction Sit in machine with the inside of each thigh placed against pads. Slowly move each thigh away from the center of the body. Slowly move each thigh toward the center of the body to ... | ||||
 | Outer Thigh with Exercise Band This outer thigh exercise can be performed at home with anything stationary to wrap the elastic band around. To begin the exercise wrap the band around something and then attach i... | ||||
 | Calisthenics Elbow Instep Lunge The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. ... | ||||
 | Wide Stance Squats (Duck Squats) Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall... | ||||
 | Front Squats Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ... | ||||
 | Split Lunge on the Ball Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo... | ||||
 | Elastic Band Lunges Start with the band underneath your feet with one leg out in front and one leg behind you. Now without letting your knee go over your toe let your body come down and without letti... | ||||
 | Cable Squats To perform Cable Squats stand upright with the straight bar in a curled position. ... | ||||
 | Shoulder / Deltoid Extensions Start with the cable weight across your body as shown. Now raise the weight by pulling the weight across your body with your rear deltoid. This is an advanced exercise because of... | ||||
 | Rotator Cuff (Elastic Band) This exercise can be done by using a door and a elastic band. Start by wrapping one end around a door knob or something stationary. Then with your opposite arm holding the band a... | ||||
 | Rotator Cuff (Elastic Band) Start with the elastic band underneath one foot and the other end in the other hand. Now lift your arm up to your side and have your hand infront of you. Now raise your hand to b... | ||||
 | Rotator Cuff - External Rotation Dumbbells Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the f... | ||||
 | Rotator Cuff - Internal Rotation Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulde... | ||||
 | Rotator Cuff Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent and slowly raise y... | ||||
 | Rotator Cuff In a standing position, start with your right arm halfway between the front and the side of your body, thumb down. Raise your right arm until almost level (about a 45° angle). (Hin... | ||||
 | Elastic Band Front Raises Stand up and with the elastic band underneath your feet and arms down by your sides raise the band to the front with straight arms. Lower back down to the starting position once y... | ||||
 | Dumbbell Lateral Inline Shoulder Raise This dumbbell isolation shoulder exercise can be performed by lying on an incline bench with your upper body and one foot on the ground. Now with one hand holding a dumbbell and d... | ||||
 | Reverse Flies with Exercise Band Begin with an exercise band and wrap it around something while grasping the elastic by the two hand grips. Now slowly bring the handles backwards behind your back with your arms a... | ||||
 | Incline Front Raises lie face down on a 45 degree incline bench holding a dumbbell in each hand. Allow your arms to hangdirectly below your shoulders. Raise your arms forward until they are paral... | ||||
 | Arnold Press The arnold press can be completed sitting or standing. To begin, grasp a dumbbell in each hand and raise the weights to top position of a dumbbell curl. As you raise the dumbbell... | ||||
 | Front Raises Start with the weight at your side, and again sit comfortably with a ninety degree angle in your knees and keep your head and back straight. Now keeping a slightly bent arm and pa... | ||||
 | Seated Shoulder Press (Elastic band) Start with the band underneath your chair and with both hands firmly gripping both ends. Now with your arms out to the sides and your hands up in the air making a 90 deg angle (se... | ||||
 | Machine Military or Shoulder Press Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as show... | ||||
 | Push Press This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with... | ||||
| Machine Military Press (Shoulder Press) Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top s... | ||||
 | Dumbbell Press or Shoulder Press This seated front dumbbell press is performed on a bench by sitting vertical with dumbbells in both hands. Start with the dumbbells as shown in a 90 degree position. Raise and pr... | ||||
 | Dumbbell Incline Lateral Raises Incline side raises or Lateral Incline side raises are performed seated on an incline bench with dumbbells in hand and palms ALWAYS facing the floor. Slowly bring the weight up un... | ||||
 | Reverse Overhead Dumbbell Laterals Sit down on a bench. Grasp a dumbbell in each hand and extend your arms until they are parallel with the floor and palms up. Keep a slight bend in the arms. Slowly lift your... | ||||
 | Side Raises Kneeling down with the cable behind your body, keeping your head and back straight, raise the weight to your side with a slight bend in your arm (until it is level with the ground)... | ||||
 | Side Raises (Elastic Band) Stand up straight and have your hands by your side with the elastic band underneath your feet. Now with straight arms and both hands gripping either side of the band raise them by... | ||||
 | Machine Rear Deltoid Laterals Sit on a Pec Deck machine facing the back pad. Either grasp the handles or place your arms behind the arm pads. Bring your arms back as far as comfortable and hold. Reverse ... | ||||
 | Rear Raises (On the Ball) With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palm... | ||||
 | Elastic Band Rear Raises Start by bending over with an elastic band underneath your feet and your arms perpendicular to the floor. Now raise your arms out to the side so that your arms are now parallel to... | ||||
 | Safety Squats A safety squat is identical to a regular 90 degree bent leg toes straight ahead squat except a special bar is used. The bar allows easy entry into a deep squat which keeps your ba... | ||||
 | Dumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ... | ||||
| DeadLift To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip). | ||||
 | Ball Squats Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt... | ||||
 | Squats With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th... | ||||
 | Lunges Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by... | ||||
 | Power Clean (Hang Clean) Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s... | ||||
 | Step Ups Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l... | ||||
 | Leg Press Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight... | ||||
 | Two Foot Long Jump To start the two foot long jump dip into a 45 degree squatting position and swing your arms backwards. Now lean forward and throw your arms infront of your body as you explode upw... | ||||
 | Leg Extension To perform the leg extension, sit comfortably in the leg extension machine. Keeping your back and head straight, raise the weight until it is straight (as shown). Then proceed to... | ||||
 | Cable Trapezius Upright Row To perform the trapezius exercise cable upright row begin with a straight bar attached to a cable machine and bring the bar up to the starting position as shown. Now slowly bring ... | ||||
 | Dumbbell Upright Trapezius Row To perform the neck exercise: Dumbbell upright row grab a pair of dumbbells with your palms facing you and bring your arms upwards as close to your body as you can. Now make sure ... | ||||
 | Lying Dumbbell Skullcrushers Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball. With your hips raised parallel to the floor and your elbows perpind... | ||||
 | One Arm Dumbbell Tricep Extension on a Ball Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart... | ||||
 | Dumbbell Stability Ball Seated Tricep Extension Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now... | ||||
 | One Arm Reverse Pulldowns Start by standing up with your back and head straight. Grasp a single arm bar, and hold it with your palm facing you. Now, with your other hand holding something for support, bri... | ||||
 | Tricep Pulldowns Stand while grasping a bent bar used for this exercise, keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. your back sh... | ||||
 | Angled Cable Triceps Extension Stand in between two high pulleys with single handles. Grasp the right handle with your left hand and the left handle with your right hand. Hold the handles in front of your ... | ||||
 | Tricep Kickbacks Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety de... | ||||
 | Overhead Tricep Extentions Start with a dumbbell behind your head (as shown). Keeping your back and head straight, raise the weight above your head without locking out your elbows. Now lower the weight to ... | ||||
 | Lying Triceps Extension (Skull Crushers) To begin the skull crusher exercise, lie down on a bench and hold a barbell (or EZ curl bar) at arms length above your chest. Now, while keeping the upper arm rigid, slowly lower ... | ||||
 | Cable Incline Pulldowns Start by sitting as shown with the bar of your choice to do the pulldowns. Now with your elbows in tight to your body lower the weight and extend the bar/rope until it is fully ex... | ||||
 | Overhead Cable Extensions Stand in front of a high pulley with a rope attached to it, facing away from the pulley. Hold an end of the rope in each hand with your arms bent and hands above your head. B... | ||||
 | Incline Cable Triceps Extensions Place an incline bench in front of a low pulley, facing away from it. Attach a rope to the pulley and sit down on the bench holding the ends of the rope in each hand with your... | ||||
 | Bench Dips Place two benches Parallel to each other. From standing in th middle of them, place your hands on the edge of the back bench and your feet on the front bench. By bending at t... | ||||
|
Cardiovascular
| Picture | Name of Cardiovascular Exercise |
 | Swimming:Swimming is an excellent cardiovascular/muscular defining exercise. Swimming is a great rehab exerc... |
 | Football:American football is america's most popular sport and involves high intensity exercise for usually a... |
 | Golf:Golf is the most popular sport for people over the age of 40 and is growing rapidly. This social wa... |
 | Boxing:This is definitely one of the most intense cardiovascular exercises known to man. Boxing must be in... |
 | Aerobics:Aerobics is the most popular aerobic exercises performed mostly by women. There are many different... |
 | Hockey:Hockey is a great sport that can be played by just about anyone at any age. Performance recommendat... |
 | Skiing:Skiing is an incredible cardiovascular workout that is usually around 5-10 minutes of instense squat... |
 | Squash:Squash is a great anaerobic exercise that can be played by all ages. Here are some great squash lin... |
 | Yoga:Yoga isn't usually considered a cardio exercise but it does make you sweat and improves your flexibi... |
 | Stepper:This exercise was made popular by the popular myth of spot reducing (you cannot lose the fat ... |
 | Rowing Ergometer:This piece of equipment is an excellent back workout. However, proper form is required. ... |
 | Shuttle Run:To begin this exercise stand in the middle of two lines. In this example we will use the 0, 20 and ... |
 | Treadmill:This is the most popular cardiovascular exercise. Due to the impact on the knees and other joints, ... |
 | Running or Jogging:Jogging is probably one of the most popular exercises in the world and with good reason. It is as i... |
 | Biking or Cycling:Biking or cycling is a tremendous cardiovascular workout and requires very little equipment which mo... |
 | Walking:While intense walking is a good aerobic exercise it is probably more used as a weight loss tool than... |
 | Housework or Cleaning:While most people wouldn't call this a cardiovascular exercise, it certainly is one. Cleaning the h... |
 | Dancing:Dancing is an excellent cardio workout that can be done by anyone at any level.... |
 | Recumbent Bike:This exercise is very popular for people who do not want to jog and run. Make sure to adjust the se... |
 | Elliptical or Cross Trainer:This is the newest in cardiovascular equipment, and because of its low impact on the knees it will b... |
 | Cross-Country Skiing:Similar to the elliptical machine but this exercise is a sport. It is mostly performed at a slower ... |
 | Baseball:Baseball needs no introduction, this sport is known around the world as a moderate intensity (short ... |
 | Sprinting:Sprinting involves 100% intensity followed by a period of rest. This could be deemed a high intensit... |
 | Soccer:Soccer is the worlds sport as it is offically the most popular sport in the world. Usually this spo... |
Plyometric
| Image | Name of Plyometric | |
 | Seated Twists: Start with a medicine ball infront of your body. Bring the ball to one side and other side quickly ... | |
 | Stablizing on the ball: This exercise is used for refining stabilizer muscles in the abdominals.
Start with the b... | |
 | Clap Push Up: Start lying face down with your hands out to the sides supporting your weight. Now explode off with... | |
 | Burpee: Start by standing tall and then drop to your hands and end up in push-up form (this may take some pr... | |
 | Ball to Ball Twists: This exercise is especially good for developing core strength. Start back to back with a par... | |
 | One Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump ov... | |
 | Side Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally w... | |
 | Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit  | High to Low Medicine Ball Twists: This exercise is great for any sport involving twisting at the waist, or developing core strength. ... |
 | Double Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees into your che... | |
 | Double Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your k... |
Pilate
| Image | Name of Pilate |
 | Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly brin... |
 | Roll Out : Back Stretch: Start in a ball position with your arms on the ground and your knees into your chest. Now extend yo... |
 | One Leg Raises (or with circles): Start by lifting one leg and having it straight over your body at ninety degrees. Now lower your le... |
 | Bicycle Kick (45 deg): Start by raising one leg to 45 degrees (straight leg). Now bring your other leg in tight to your bo... |
 | Torso Slouch or Spine Stretch: Start by sitting up straight and having your legs far apart and arms out parallel over the ground. ... |
 | Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs be... |
 | Double Leg Roll Up (hard): Start by sitting down with your feet together (like a groin stretch) now grab your ankles with both ... |
 | Full Situp (Roll Up): Start by stretching your body flat on the ground. Raise your arms straight up over your head while ... |
 | Alternate Foot Hold: Start by sitting in the upright position with your back straight and arms out to the side. Now with... |
 | Leg Kicks : Start with your body in a pike position with your legs slightly out to the front. Now bring your on... |
 | Arm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now... |
 | Body Roll: Start in a ball and keep your head inside your knees. Now balance on your bum while working your ab... |
 | Leg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behin... |
 | Lower Back and Neck Stretch: Start by lying face down, and slide your hands up at shoulder level. Now press up as if you were do... |
Stretches and Flexibility
| Image | Name of Flexibility Exercise |
 | Abdominal Lat Stretch: Start by draping yourself sideways on the ball as shown. Place the top leg forward and bottom leg b... |
 | Abdominal on Ab Ball Stretch: Start by sitting on the ball then roll out on the ball. Now place the ball in the middle of your ba... |
 | Abdominal Twists- Dynamic Stretch: To perform the abdominal twist exercise begin with a broom, wide grip bar, hockey stick or something... |
 | Hurdlers Stretch: This is a hamstring stretch. - Sit with one leg extended. - The other curled into the bo... |
 | Standing Hamstring Stretch: Start by having your legs straight and lower your body while keeping your legs straight as you can. ... |
 | Chest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/... |
 | Forearm Stretch: Start by holding one hand by the fingers and pulling back until you feel the stretch. See the pictu... |
 | Calf Stretch: This is very important for running. - Stand with your hands against the wall -Lunge one le... |
 | Butt and Hamstring Stretch: Start lying down on the ground and lift one leg up while holding your knee into your body until you ... |
 | Butt and Back Stretch: Start sitting down while putting one leg over the other as shown. Now place the opposite arm (of th... |
 | Groin Stretch: This is a groin stretch which is really important for running and any sport which will require your ... |
 | Groin Stretch 2: Start by spreading your legs with your feet facing forward. Lean to one side while having your hand... |
 | Hip Flexor Stretch: This stretch is important for running or any other type of aerobic activity that includes your lower... |
 | Chest and Anterior Deltoid Stretch: - Place one arm against a wall while keeping a your torso parallel.
- Gently lean your body a... |
 | Thigh or Quad Stretch: Start by standing while grabbing one foot and putting it against your glut. While starting by holdi... |
 | Back / Rhomboid Stretch: To complete this exercise complete the following:
- Cross one arm in front of your body. ... |
 | Neck Rotations: To stretch your sternocleidomastoid rotate your head back and forth without tilting your head back. ... |
 | Tricep and Lat Stretch: Tricep and Deltoid stretch is completed by the following instructions: - Place both arms overhe... |
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