Keep your legs to one side and squeeze down. Do not go crazy with the weight here! Form and concentration are key!
This will target the hard to hit lower obliques. The cable machine really keeps constant tension during this exercise!
The shoulder press is essential to putting size onto the shoulders. The Smith machine gives you the liberty of going for heavier weights if a spotter is not around.
This can help his the hard-to-reach inner triceps. Keep your form, but don’t be afraid to throw on some heavy weight here and bring the bulk!
Bring your thumbs to the front of your throat here. Really concentrate on squeezing your rear deltoids!
Focus on full range of motion here. Try to turn your palms out at the top of each rep.
You can observe the rotation of the way I point my toes here. I try to do 3 sets 30 reps (10 each way – straight, in, and out) on hard work days. You can really shape the whole hamstring up this way!
This delt destroyer doesn’t require crazy weight. Throw on something manageable and keep a constant slow paced motion. I would recommend light weight and high reps here!
Bring the bar to your upper/middle chest and press up.. Keep your elbows out at a 45-degree angles.
You don’t want gross bulky abs! Keep the weight manageable here and really concentrate on squeezing your core!
Bring the grip back to your butt and focus on not jolting the cable. Make a smooth movement and flex the entire time!
You can pick up the pace here a bit but really focus on letting the bar roll to your finger tips and then contract all the way up!
Keep your elbows out and press up, bringing the weights together at the top of the press.
Bring the bar down right below your nipples.Try to keep your elbows at a 45-degree angle from your body. The closer you bring your hands together, the more you are working your triceps. The further out you move them, the more you work your chest. Mix it up!
This exercise is great paired with the “incredible hulk”. Use a lighter weight and don’t “jerk” this exercise. Great for strengthening the rotator cuff!
Secure the band around something at floor level. This exercise is great when paired with shrugs. It is a shredding exercise and should be done with moderate tension and higher reps.
I was taught early on by Obe Roundtree of Full Circle Training the proper technique for completing the ultimate shrug. Chin Down.. Eyes up… Bring your shoulders to your ears as you were saying “I donno” and then continue to pull your elbows up to really squeeze the traps.
Rotate slowly in a complete circle and flex your abs the entire time. Then rotate the other way. Hold weighted plate behind your head if you think you want to increase the difficulty.
Start with the weights touching above your chest and then complete a fly. Flex your chest the entire time.
Keep the weights touching and bring them to your chest. Press up keeping the weights touching the entire time.