Here you'll find training exercises categorized with full descriptions of the purpose and range of motion for each.

Further questions on an exercise's purpose or execution? Just ask at NFE4U@Bellsouth.net!

Chest Exercises:

Bar Bench Press:

Target Muscle: Pectoralis major, triceps brachii, and anterior deltoids 

Description: Place your arms holding the bar shoulder length apart while unracking off of the bench lowering the bar to the bottom of your chest at the bottom of the motion, pushing the weight up nearly to full extension of your elbows with the bar above you, lower the weight and repeat the motion. 

Recommended Equipment: Gloves, elbow sleeves/wraps

 

Dumbbell Press Incline/Flat:

Target Muscle: Pectoralis major, triceps brachii, and anterior deltoids 

Description: With an incline bench set at roughly 30 degrees, start with 2 dumbbells on your knees. Lean back on the bench, moving the dumbbells to upper chest level, aligned with the top of your chest. Arms should be as closed to locked out as possible however not at full extension. Lower weight back to chest and repeat the range of motion. 

Recommended Equipment: Gloves, elbow sleeves/wraps

       

Incline Dumbbell Flyes:

Target Muscle: Pectoralis major, and minor

Description: With an incline bench set at roughly 30 degrees, start with 2 dumbbells on your knees. Lean back on the bench with the dumbbells parallel with each other, arms extended, close however not completely locked out. Bring both arms down and outward with elbows slightly bent (like a bear hug) to about shoulder height, top of your chest, and bring them back together nearly touching at the top of the motion.

Recommended Equipment: Gloves

 

Arm Exercises:

Individual Dumbbell Curls:

Target Muscle: Biceps Brachii, Deltoid and wrist Extensors

Description: With both dumbells held laterally at your side held parellel to your body, curl one of the dumbbells up towards your should, rotating your wrist so that your palm faces upward. Keeping your back straight, complete the motion once the dumbbell is adjacent to your should and move the dumbbell back down to your side starting position. Alternate using the other arm and repeat the motion. 

Recommended Equipment: Gloves

          

Chest Restricted Bar Curls:

Target Muscle: Biceps Brachii (concentrated), Deltoid and wrist Extensors

Description: Adjust a bench to an incline level where you can reach a bar at full arm extension with your chest against the rear of the bench. Either place your knees on the seat of the bench as pictured or on the floor of the bench, whichever is more comfortable. Hold the bar at shoulder width fully extended and curl upwards towards your chest. Lower the weight and repeat the range of motion. 

Recommended Equipment: Gloves

 

EZ Bar Cable Curls:

Target Muscle: Biceps Brachii, Deltoid and wrist Extensors

Description: Set the machine to the bottom setting for the cable pull. Using the inner grip of the EZ bar curl on the cable machine, curl the bar upward until adjacent to your shoulders, squeeze and move the weight slowly back down and repeat the motion. 

Recommended Equipment: Gloves

            

 

Standing EZ Bar Curls:

Target Muscle: Biceps Brachii, Deltoid and wrist Extensors

Description: Hold the EZ bar where your grip feels comfortable. Pictured is the wide grip. Fully extend your arms and curl the weight upwards tightening your lower back to reduce any swinging and maintain restricted motion. Lower the weight and repeat the range of motion. 

Recommended Equipment: Gloves, weight belt

     

Shoulder Exercises:

Dumbbell Military Press:

Target Muscle: All three heads of the deltoid, clavicular, acromial, and scapular.

Description: Using a bench in a upright seated position, being with dumbbells at shoulder height with your back held tight, extend the dumbbells overhead nearly fully extending your elbows, slowly lower the weight and repeat the motion. 

Recommended Equipment: Gloves, elbow sleeves/wraps, weight belt

      

Back Exercises:

Deadlifts:

Target Muscle: Lower Back (erector spinae), Glutes, Hamstrings, grip strength

Description: Several different variants to deadlifts. With conventional deadlifts, grab the bar roughly shoulder width apart, keep your lower back straight, knees bent when reaching down to grab the bar. Look upward, raising your chest while pulling the weight, maintaining a straight back during moving upward with the weight. Stand straight up with the weight at the top of the motion, lower the weight and repeat the motion. 

Recommended Equipment: Gloves, wraps/Versa grips, chalk, weight belt, shin protectors, weight lifting shoes

  

Lat Pulldown:

Target Muscle: Latissimus dorsi, deltoids and traps

Description: Fully extend your arms to grip the bar on the outer grip just outside from shoulder width apart. Pull the weight downward touching the top of your chest keeping your lower back tight and chest up. Slowly allow the bar to move back upward and repeat the motion. 

Recommended Equipment: Gloves, wraps/Versa grips, chalk, weight belt

       

Seated Cable Rows:

Target Muscle: Latissimus dorsi, forearm and biceps

Description: Using a V-bar grip, fully extend your arms with your lower back straight. Pull the handle to your lower chest/upper stomach area while keeping your back straight. Slowly lower the weight and repeat the motion. 

Recommended Equipment: Gloves, wraps/Versa grips, chalk, weight belt

 

T-Bar Rows (Machine):

Target Muscle: Latissimus dorsi and rhomboids

Description: Keeping your knees slightly bent and lower back straight, arms fully extended, hold the T-bar on the inner or outer grip. Pull the weight up towards your lower chest,upper stomach area. Lower the weight and repeat the range of motion. 

Recommended Equipment: Gloves, wraps/Versa grips, chalk, weight belt

                           

Leg Exercises:

Squats:

Target Muscle: Glutes, Hips, hamstrings, quadriceps. Abdominal and back muscles as stabilizers.

Description: Place the bar where it feels comfortable on your back. Typically, just below your trap muscles is the most stable area for the bar. Stand with legs shoulder length apart, back straight, squatting down with your chest and face up until your legs are parallel to the floor, keeping back straight, standing back up until at the top of the motion. Repeat the movement. 

Recommended Equipment: Weight belt, knee wraps/sleeves

  

Front Squats:

Target Muscle: Quadriceps, upper back, glutes

Description: Allow the bar to rest on your shoulders completely folding your arms and using your hands to hold the bar stable. Ensure that there is no movement allowed of the bar once resting on your shoulders. Stand with legs shoulder length apart, back straight, squatting down with your chest and face up until your legs are parallel to the floor, keeping back straight, standing back up until at the top of the motion. Repeat the movement. 

Recommended Equipment: Weight belt, knee wraps/sleeves

 



Lunges:

Target Muscle: Glutes, Hips, hamstrings, quadriceps. Abdominal and back muscles as stabilizers.

Description: With the dumbbells on your side, take a wide step forward with your first foot and do not allow your knee to pass your foot during the bottom of the motion. Keep your back straight, chest up, stabilizing with the following foot. Bring the lagging foot forward inline with the leading foot standing up straight and repeat the motion. 

Recommended Equipment: Weight belt, knee wraps/sleeves, versa grips/wraps

 

Ab/Stomach Exercises:

Cable Crunches:

Target Muscle:

Description:

 

Any exercise or movement you'd like to know more about??? Shoot an email out to NFE4U@Bellsouth.net, let us know, and we'll list it!