1 Exercise module:bench Press- how, how many reps and how many times a week. The Bench Press is the Weight Lifting Exercise Lie down on the bench on your back & put your both arms straight in front of you & hold the bar tight. Keeping your arms in the retracted position, move your shoulders backward & slightly touch the bar on your chest repetitions with 3-4 sets & twice in a week with chest workout. Exercises for Chest - There is variation in Chest Exercises it can be chest or bench press, push ups and flies:chest Press Basic - lie down on a bench/floor and hold weights over chest, bent your elbows at 90-degree, Press both your arms straight up, then bring it back near your chest. Repeat the same at least 12-15times. Barbell Bench Press Lie down on the bench with your hands towards the ceiling. Hold the barbell with both your hands with keeping the wide distance between both the hands. Take the weight according to your strength. Push the barbell up, extend your hand & bring it back near your chest. Repeat this 12-15times in a set. Dumbbell Chest Press Lie down on a bench with your face towards the ceiling. Hold the dumbbell in both your hands. Extend your hands holding the weights & your palm should face the ceiling, bring back the hands upto the chest. Repeat this 12-15times.Hold the weights according to your capacity so the form should be correct.
2 Incline Chest Press You can perform this exercise with an incline bench and a pair of dumbbells or barbells. Lie down flat against an incline bench & grasp a dumbbell in each hand or barbell. Extend you hands up & bring it back near your chest. This is one repetition. Repeat this 12-15times with 2-3 sets of each. Inhale before extending your hand & exhale when your hands are extended fully. Keep the elbows soft. Chest Press with Resistance Band Fix the band around something stable. Stand at a distance from band so that band s length is covered. Hold the band handle in each of your hands & extend hands in front of you & bend the arms back. Repeat this times. You can do this in the sets of 2-3 per session Push Ups - Place hands on the floor, keep the shoulder-width apart, bend arms and lower down as far as you can. Straighten your arms and push up without locking elbows. Pushups on the Knees Lie down on the floor with your face facing the floor. Keep your knees on the floor & your lower legs up & crossed. Place both your palms on the floor little wider than your shoulders
3 width. Extend your hands up so that your upper body goes off the floor & again bend the hands so that your upper body comes near the floor. Repeat Pushups on the Toes Lie down on the floor with your face facing the floor. Put your whole body weight on your toes & your both hands. Raise your body against the floor with the help of your toes (joined together) & extending your hands up the floor. Hands have to be little wider than your shoulders width. Then bend the hands down so that your upper body comes near the floor. Repeat. If you are on your toes and get sloppy with the form go back to your knees Pushups on the Ball(Swiss Ball exercise ball, stability ball and fitness ball- inflated ball dimensions ranges from 55 centimeters (cm) to 75cm in 10cm increments) Lie with your hands on the floor & your lower legs across the Ball. To do this 1 st you have to place your stomach over the ball. Place your hands on the floor and walk your body forward until your hands are under your shoulders and your lower shins are on top of the ball. Lift your hips up to form a straight line from your shoulders to your heels. Tighten your core. Now you can start the regular push up exercise in this position. Pushups with Resistance Hold either end of band in your hands, bring the band across your body so that the band rests on your upper back. Come in a plank position(toes on floor & hands on floor, body up from the floor in one line). Band should neither be too tight or too loose. Now bend your elbows out to
4 the side and lower your chest toward the ground. Stop when your shoulders get in line with your elbows. Then straighten your arms again.repeat. Chest Flies - Lie down on a bench with palms facing in. Lower weights out to sides, elbows slightly bent. Stop at shoulder level, then bring weights back up over chest. 1 to 2 sets of 12 to 15 reps Dumbbell Chest Fly Chest Fly on the Ball Sit on the ball then step away from the ball with inclining your upper body over the ball, rests your shoulders, neck & head on the ball. Hold the dumbbell in your both hands, extend your hands towards ceiling,slight bend in elbows and palms facing each other. Bring your hands back gently so that stretch is felt in the shoulder/chest area, and then slowly return to starting position. Exhale when your extend your hands.hips should stay up and parallel to the floor while performing the exercise. Lie down on a bench with dumbbells in your hands, your hand will be facing each other. Bring both your hands with dumbbell towards each other lifting them up at the shoulders width. With a slight bend on your elbows, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. The movement should only occur at the shoulder joint but not arms. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Incline Chest Fly Lie down on an incline bench, keep your feel on the floor. Hold a barbell & extend your hands up against your body & bring it back near your chest. If you want to do with dumb bell then you will have to perform it like Dumbbell Chest Fly mentioned above but not on a flat bench but an inclined bench.
5 One-Armed Fly with Band Sit down on a ball, fix the band at a medium height on your side. Hold one handle of the band with your one hand, extended your arm out at shoulder height, palm facing forward. Pull the handle in until it is in front of your chest and allow it to slowly return after a short pause. Shoulders Exercises some variations to keep changing and choose from Overhead Presses - stand (or sit) holding weights with elbows bent and hands at eye level. Push weight over head without arching the back and lower back to start. Overhead Press Hold the barbell with both your hands. hands should be widen than your shoulder width. Press the bar overhead in a straight line & bring it back near your neck. make sure your knees & hips are locked & you don t hurt your head.
6 Overhead Press with Dumbbells Hold the dumbbell in each of your hands. Hands should be widen than your shoulder width. Press the dumbbells overhead in a straight line & bring it back in line with your shoulders. It can be performed sitting on a bench or on a ball or in standing position too. Arnold Press Sit on the bench or a ball, hold dumbbells in both your hands, Palms should be facing forward. Raise the hands up straight & bring them back near your ears but your palm has to face your face when you bring your hands down for better effects. Repeat.
7 Front, Side, Rear Raises - lift the weight up to shoulder level. When doing rear flies, lead with the side of the hand and imagine you're making a smiley face as you lift the arms up. Front Raise Raise one or two dumbbells in front of your body. You can do this exercise one arm at a time, alternating arms, or with both arms at the same time. Variations can include single arm, both arms, both arms holding one dumbbell, using a barbell, lying face down on a bench, and hammer grip with dumbbells upright. Lateral Raise Rear Lateral Raise Hold dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Extend upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.
8 Bend/Lean your body forward with hips and knees bent(you can use an incline bench also). Hold dumbbells & extend upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat. Rotations/Upright Rows - Shoulder rotations work the rotator cuff and usually require smaller range of motion and light weight to avoid injury External Rotation & Internal Rotation Hold a dumbbell or a resistance band. Tie resistance band in one side. Bend your arm so your forearm is in front of your body and parallel to the floor, and your elbow rests against your side. Pull the handle across your body and then slowly return your arm to the starting position (This is internal rotation). After you complete your reps, do external rotation with your other hand: Without changing position, hold the handle in your left hand, so your forearm is across your waist. To complete internal and external rotation on both arms, switch to the other side of the cable tower or turn your body around Upright Rows Grasp dumbbells and stand with palms facing front of thighs. Pull dumbbells to front of shoulder with elbows leading out to sides. Allow wrists to flex as dumbbells rises upward. Lower and repeat.
9 Pull Ups The pull up bar should be at a height that requires you to jump up to grab it; your feet should hang free. 1. Stand below the bar with your feet shoulder width apart Jump up and grip the bar with an overhand grip. Bend your knees and cross your ankles for a balanced position. Pull yourself up so your chin is level with the bar. Lower yourself so your elbows are straight. Repeat the movement without touching the floor. Biseps Exercises Barbell Curls Hold barbell (weights) with palms facing out, elbows next to the body. Bend the elbows and curl the weights toward the shoulders without moving the elbows. Lower and repeat.
10 Dumbbell Curls Hold dumbbell (weights) in both your hands with palms facing out, elbows next to the body. Bend the elbows and curl the weights toward the shoulders without moving the elbows. Lower and repeat o Cross-Body Curl with Bands Begin in the same way as with the regular hammer curls, standing on the center of an exercise band, feet shoulder width apart and arms down at your sides holding the band handles. Again, keep your palms facing your body and your elbows tucked into your sides throughout the entire exercise. Start with one arm and curl your forearm up and across your body until your hand reaches the opposite shoulder.just as with the regular hammer curls, once you stop the upward movement, pause and flex your bicep an extra bit before slowly releasing to the starting position.alternate arms and repeat. o Concentration and Preacher Curls - By placing your arms at an angle, you'll work the biceps in a different way and add new level of intensity to the exercise.
11 o Concentration Curls sit on a bench, hold dumbbell in one hand & curl the weight up to the shoulder and without moving the upper arm or the elbow and make sure to not allow your elbow to rest against your leg then lower the weight slowly o Incline Bicep Curls Sit on an inclined bench hold the barbell at your shoulders width, bend the arms, curling the weight up towards the shoulders. Slowly lower the weight. Do not lock the elbow keep it soft. o Preacher Curls Grasp dumbbell and sit on preacher bench or hands down over a ball. With arm bent and palm facing shoulder, place back of arm down on ball or preacher pad. Lower dumbbell until arm is fully extended. Raise dumbbell until forearm is vertical. Repeat. Continue with opposite arm or do it together with both your arms.
12 o Hammer Curls - Hammer curls are similar to regular curls, except the palms face in, which involves a bit more forearm than traditional curls. Dumbbell hammer curl can be done in either standing or sitting position and by alternating your arms lifting one at a time or both lifting together. Stand with your feet about shoulder width apart with a dumbbell in each hand at your sides. With your palms facing in towards legs, curl dumbbells up one at a time keeping your elbows tight against your body until thumb faces the shoulder.squeeze and pause briefly, then return weight to the starting position. Alternate between arms until muscular failure has been reach. Triceps Exercises Extensions:Tricep Kickbacks It can be done on one leg also Start by standing next to a flat bench with the dumbbell in your one hand. Place the other side of the knee on the bench, keep the another knee bent with the foot flat on the floor bend forward from the hips, and support yourself by placing the other hand on the bench. Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards.at full extension momentarily pause, then slowly return to the starting position. Then repeat with the other hand.
13 Tricep Extensions:Position one dumbbell overhead with both hands. With elbows overhead, lower forearm behind upper arm by flexing elbows. Raise dumbbell overhead by extending elbows while hyper extending wrists. Return and repeat. Tricep Extension Using band:- Sit on a chair put the band below your butt & bring both the ends of the band above your head, extend your hands up. Grasp the handles with an overhand grip and lock your elbows by your sides. Bend your arms until your hands are at shoulder height & extend your arm back to the start position. One Armed Tricep Extensions:- Lie down on a mat by side. Keep your side feet & your one lower hand on the floor. Rest of your body should be off the floor. Hold one dumbbell with your one hand extend it towards the ceiling, pause & bring back the dumbbell down by curling your elbows. Repeat
14 Tricep Extension with Medicine BallStand or sit in an upright position holding a medicine ball with both hands. Slowly extend the medicine ball upward, in your left side & again in your right side. Return to the start position and repeat for the desired amount of repetitions. Front Raise with Tricep Extension Sit upright on a bench or a ball, hold dumbbells in both of your hands. Extend your hands in front of you to the shoulders height, hands should be parallel to the floor, pause & then c url arms overhead until the arms are next to the ears. Pause for a moment and then bend the elbows, lowering the weights behind the head until the arms are at 90 degrees. Straighten the arms and sweep them back down, repeating for 1-3 sets of 8-16 reps. Make sure your elbows are bent slightly. Your palm should be facing in when you hold the dumbbell. Presses:Close grip Bench Presses:Lie on a bench and hold barbell with shoulder width grip. Lower weight to chest with elbows close to body. Push barbell back up until arms are straight. Repeat.
15 Skull Crusher Lie down on your back on a bench or on a mat and hold a barbell with close grip. Lower the barbell to the forehead by bending elbows, pause & then raise the barbell up by extending your elbows. Repeat. Band Pushdown Tie the band up firmly overhead so that he does not move, hold both handles of band in each of your hands keep your elbows pressed into your sides. Don t move anything but your forearms, allow your elbows to bend until your forearms are just above parallel to the ground. Straighten your arms against the resistance of the band. Repeat. Bar Pushdown Stand in front of a cable machine, hold the bar with the elbows bent to about 90 degrees. Keep your elbows stationary; push the bar down, contracting the triceps as you extend the arms. Bring the bar back up to the chest level without moving the elbows and repeat for 1-3 sets of 8-16 reps.
16 Dips/Pushups Dips Keep your feet elevated & hands on a bench. Lower your body until your shoulders are lower than your elbows. Push yourself up by straightening your arms. Repeat Triangle Pushup Kneel to the floor. Place both feet together, feet should be touching the floor. Now create a triangular space with your hands by placing the tips of your index fingers together while doing the same with your thumbs. You can align your hands such that they are under your chest. Keep your body in a straight line; Keep the abs tight. Now slowly lower your chest toward your hands. Then using your chest muscles, push yourself back up to your starting position. One Armed Side Push Up Lie down on a mat by your side. If you are lying down with right hand on the floor, bring your left palm & place it on the floor, pull your upper body off the floor with your right hand on your left shoulders, again slowly bring back your upper body near the floor but do not touch the floor. Repeat
17 Tricep Pushups This exercise is like basic pushup, but with your hands positioned close together(you can hold dumbbells or do it with free hands). As you lower your body down, make sure to keep your elbows in to keep all the tension on the tricep muscle. You can do it with both your hands together going up & down or with one hand at a time. Back Exercise Rows:Dumbbell Rows (with both hands n with one hand alternating) Bend over at the waist until the torso is parallel to floor or at 45 degree angle, abs in and knees slightly bent. Hold weights straight down without locking the elbows. Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion. Try to keep the shoulders relaxed and away from the ears. You can do with both hands together or one by one. Dumbbell Rows with Band Sit down on a mat with your both legs joined together & toes facing up. Bring the resistance band across the soles of both your feel & hold its handles in each of your hands, arms straight out in front with the palms facing each other. Contract the back to pull the elbows in towards the torso in a rowing motion. Keep the shoulders relaxed and down and only pull the elbows back to about torso level. One Armed Row
18 Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell & pull it up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm. One Armed Row with Twist Kneel over a ball by placing knee and hand of supporting arm on the ball. Position foot of opposite leg slightly back to side. Grasp dumbbell & pull it up to side until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat and continue with opposite arm. Power Plank with Row Begin in a plank position, on the hands and toes. Keep the feet wide for a stable position. Grab a moderate weight with the left hand and pull the elbow up to torso level in a rowing motion, concentrating on the lats. Lower the weight, lightly touching the floor, and continue rowing while keeping the plank position. Focus on moving only the arm while keeping the rest of the body in the same position.
19 Lat Pull with Band 1. Sit on a stability ball or chair with your feet together. Holding an exercise band taut with both hands (the closer they are, the more challenging the exercise), position your arms overhead. Your right arm should be straight (this is your anchor), and your left arm out to the side, elbow bent, at about a right angle.keeping your right arm still, contract your back muscles and pull your left arm down, until that hand is about ear level. Relax your shoulders, and don't bend your elbow beyond 90 degrees as you pull. Pause, then slowly return to the starting position. 2. Seated Rows w/ Resistance Band Sit on a bench, Fix the band at a medium height in one side so that it doesn t move, hold one end in each hand. Start with your arms straight in front of you. Pull back so you bend your elbows and your hands meet your chest. Return to the starting position. Repeat.
20 High Row with band Bend your body forward with your knees soft, hips should be as if you are about to sit on a chair. Fix the band at a lower height in one side so that it doesn t move, hold one end in each hand. Start with your arms extended but little slant bowed towards the floor. Pull back so you bend your elbows and your hands comes in your sides near your chest. Return to the starting position. Repeat. Barbell Rows Use both arms to lift a barbell from the floor to the stomach in a bent-forward position. The hands are kept pronated and the back straight. Barbell High Row Bend your body forward, keep your feet hip width, your torso should be parallel to the floor, grasp a barbell from the floor. Bend your elbows and contract your back to pull the weight up towards your chest. Bring your elbows just past your torso and squeeze your back. Repeat
21 Dumbbell Pullovers Lie down on your back on a bench and hold a dumbbell with both your hands behind your head, elbows at 90 degree angles, upper arms straight up. Raise the dumbbell with both hands until your arms are close to being fully extended and slowly lower it back after a short pause Barbell Pullovers Lie down on your back on a bench and hold a barbell at the shoulders width, palms facing up. Take the weight over and behind the head as far as you safely and comfortably can. Contract the back muscles to pull the weight back up over. Repeat Reverse Fly The reverse fly can be performed when sitting, standing or even lying face down on a weight bench. When standing hold dumbbells in both your hands, With your elbows slightly bent, slowly lift the weights to where the hands reach shoulder level or a little before shoulder level & bring it down to the start position.repeat.
22 Y & T Pulls Fix the band above you in one side. Hold each end of the band in both hands. Bend your body away from the band that is your back should be bent towards the floor.pull the band towards you with your elbows coming in your shoulders line, extend your hands in front of you. Repeat. Lower back Exercises Back Extensions Lie down on a mat with stomach towards the floor. Keep your both hands behind your ears. Slowly raise yourself up from your torso (using your lower back muslces) as far as you can go but do not over-extend yourself (basically at a 45 degree angle). Hold this position for about 2-3 seconds.now slowly lower yourself back to the floor in the same manner. Inhale as you raise yourself, exhale as you lower ourself.
23 Back Extension on the Ball Place your stomach on the ball and straighten your legs so that the majority of your weight is on the ball. Put your hands across your chest, behind your ears, or behind your lower back and arch back squeezing your lower back and glutes. Pause, then lower your body forward over the ball. BOSU Back Extension BOSU stands for Both Sides Up because you can use both sides of the ball. Lay with your stomach on top of the ball and your feet anchored against a wall. Slowly extend your upper body until your lower back is arched. Only arch to the point of feeling the extension, make sure to not hyper-extend. You can perform regular crunches also with BOSU. Lower torso & upper thighs on ball, hands on the floor in front of the ball and legs extended straight back with toes on the floor, feet touching each other. Lift both feet off the floor until your legs are parallel with the floor. Squeeze feet together throughout the entire exercise. Slowly lower toes back down to the ground
24 Bird Dog Start with your hands below your shoulders and knees under your hips, while keeping your head, neck, and back straight. Raise your right arm and reach it forward until it s in line with your torso. As you bring your arm forward, kick your left leg backwards until it s straight and in line with your torso, hold for 1 second. Slowly bring your arm and leg back to the ground and repeat with the opposite arm and leg Bridge Lie on your back with your knees bent and your feet flat on the floor, approximately hip distance apart. Keeping your torso in one flat piece, press your feet into the mat and squeeze your butt as you lift your hips up off the mat, exhale when you start this. Still holding the bridge, think of knitting your ribs down to your belly, squeeze your butt, and try to lengthen through the front of your hips. Hold this position. Maintain Neutral Spine as you come back down to the mat