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Bodybuilding
Two Session HIT Weight Training Workout
If you plan to start high intensity weight training, then after a few general full body session this split routine is an effective way to target the main muscle groups and also add some isolation exercises. This session is composed of two big compounds and two isolation exercises. With HIT workouts the general rule is... »
Bruce Lee’s Isometric Training Workouts
Bruce Lee adopted many different exercise workouts during his short but intensive martial arts career. Although he became famous for his well chiseled muscles, which were once compared to warm marble, he also used many exercises derived from more traditional kung-fu training, which involve holding a weight steady for a period of... »
The Crunch / Crunchies
This is the classic abdominal exercise. It is performed while lying face up on the floor with knees bent and curling the shoulders up towards the pelvis. This is an isolation exercise for the abs. For extra resistance and to build stronger abdominals use some weight, either by holding a weight disc or dumbbell to... »
Back Extensions
Back extensions are done while lying face down partway along a flat or angled bench, so that the hips are supported and the heels secured by bending down at the waist and then straightening up again. It is a compound exercise that strengthens the core and also works the glutes. It can be done on... »
Leg Raises
Leg raises are done by sitting on the edge of a weight lifting bench with your legs straight out in front of you. Lean back slightly to balance, then draw your knees to your shoulders. These work the hip flexors and lower abs. They can also be performed by laying on the floor, holding onto a... »
Triceps Extension / French Curl
The triceps extension can be done while standing, sitting or laying down on a flat bench. A weight is held above the head (keeping the upper arms motionless), then lowered behind the head, and then raised to the starting position. This is an isolation exercise for the triceps. It can be performed either with both arms... »
Pushdowns for Triceps
This is an isolation exercise for the triceps. It is performed by using a cable machine / pushdown machine. The bar should start at shoulder height, then while gripping the bar with the palms facing down, pull the bar downwards, keeping the elbows still and straightening the arms. An excellent triceps workout. An alternative is... »
Lateral Raises
Lateral raises can be performed while standing or sitting. This is an isolation exercise for the deltoids. They are best done with a pair of dumbbells. Simply hold the dumbbells by your side and then lift your hands upwards and out to your side while keeping your arms straight (slightly bent at the elbow).... »
Shoulder Press / Military Press
The shoulder press (or military press) is best performed while seated with a back support to ensure that the pectorals are not engaged by leaning back. They can be done with a barbell, dumbbells or using a shoulder press machine or Smith machine. Free weights provide the most natural movement. Simply lift the weight from the... »
Upright rows
The upright row is performed while standing upright and pulling a weight from the waist to upper chest in a straight line up the torso. It is a compound exercise that also involves the trapezius and the biceps. The narrower the grip the more the trapezius muscles are exercised. It can be done with a barbell,... »
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