While standing with feet at shoulder width, grab the bar with a slightly
wider than shoulder width grip while resting the bar across your
traps/upperback. Hold your chest up and out, pull shoulder blades
together, and lift the bar off the rack using knees and hips. Take a
step or two back, landing with feet shoulder width apart and toes
pointed out slightly. While keeping elbows high and heels on the floor,
squat down until thighs are parallel to the ground. Then, extend hips
and knees upward maintaining the same posture until you reach the
starting position.
DUMBELL LUNGE
Stand with feet shoulder width apart with a dumbbell in each hand and
arms at sides. Step forward with right leg so the right knee is slightly
in front of the right foot and left knee is just off the floor. Your
back should be arched and head facing forward. Return to starting
position and repeat with left leg.
LEG PRESS
Sit in the machine so thighs are parallel to the foot platform and back,
hips, and buttocks are pressed against the back pad. Place feet flat in
the middle of platform at hip width with toes pointed out slightly.
While holding the handles or side of seat, fully extend hips and knees
to push platform forward, keeping heels on the platform. Don’t lock
knees out at the end of the extension. Keeping the body against the pad,
bring legs back in towards you until thighs are parallel to the
platform.
BARBELL DEADLIFT
Stand with feet shoulder-width apart in front of a barbell so shins are
touching the bar. Squat down as you flatten your back and grab the bar
with a pronated grip so hands are just outside of legs. Push through
your heels and stand straight up while holding the barbell and keeping a
straight back. The top of the movement (lock out) is legs straight,
chest up, and shoulders back. After locking out, slowly squat the back
down with bar.
PULL UP
Grasp pullup bar with a pronated grip and hands slightly wider than
shoulder width. Suck in your belly button to activate core and keep legs
hanging straight down. Exhale and pull body up until chin is over the
bar and hold this position for a one count. Inhale while returning to
start position while under control.
SINGLE ARM ROW
Place left knee on a flat bench positioned under left hip with back flat
and head up. Place left arm fully extended on bench. Grab a dumbbell
with the right hand using a neutral grip (palm facing body). Shrug right
shoulder towards the ceiling and pull the dumbbell to the outside of
the rib cage. Lower the dumbbell under control.
DUMBELL BENCH PRESS
Lie face up on a bench with feet flat on the floor while holding two
dumbbells with a pronated grip at chest level. Press both dumbbells up
until both arms are fully extended above the shoulders. Lower the
dumbbells under control to the start position.
CABLE FLYE
Place an incline bench (45 degree angle) between two cable stacks in a
cable crossover machine. With pulleys set to the lowest position, lie on
bench and grab the d-handles with hands directly out to the sides at
shoulder height and elbows slightly bent. Contract pecs to bring hands
up and towards each other until handles almost touch. Squeeze pecs
together at the top of the rep for a one to two count. Bring arms back
down to start position.
PUSH UP
Place your hands shoulder-width apart on the floor with arms full
extended. Straighten legs behind you and place them together. The wider
your feet, the more support you will get. While looking straight at the
floor, tighten your abs, bend elbows and lower your body until chest is
one inch off the floor. Press yourself back up to starting position.
Keep your body in a straight line the entire time and fully protract
shoulder blades at the top
BARBELL OVERHEAD PRESS
Stand in front of a barbell that is at eye level on a power rack. Grab
the bar with both hands using a shoulder-width pronated grip, remove it
from the rack and take a few steps back landing with feet shoulder width
part. Fully extend arms towards the ceiling; pushing the bar overhead
so it’s directly above your neck. Bring arms back down to upper chest.
FRONT PLATE RAISE
With a shoulder-width stance, grab a weight plate by its sides. Raise
plate to shoulder lever with arms fully extended out. Return to the
start position.
DUMBELL REVERSE RAISE
Stand with feet shoulder width apart and a dumbbell in each hand using a
neutral grip. Bend knees slightly and bring torso forward by bending at
the waist. Keeping head facing forward, position dumbbells under your
chest with elbows slightly bent. Raise arms out to your sides until arms
are parallel to the floor keeping a slight bend in the elbows. Squeeze
shoulder blades together at the top then slowly lower the dumbbells back
to starting position.
BARBELL ROLL OUT
Load light plates onto a barbell. While kneeling, grab the middle of the
bar using an overhand, shoulder-width grip so that shoulders are
directly over the bar. Your upper back should be slightly rounded and
butt off the floor and high. Keeping knees on floor, roll the bar
forward until you feel tension in your abs without allowing body to
touch floor. Contract abs and reverse direction to return to the
starting position.
MED BALL V-CRUNCH
Lie on your back on the floor holding the ball with both hands behind
your head. Extend your legs. Brace your abs and sit all the way up.
Raise your legs simultaneously and reach for your toes with the ball.
Your body should form a V shape at the top.
HANGING LEG RAISE
Hang from a pull up bar with arms fully extended. Flexing your abs and
lats, slowly raise your feet up as high as you can while keeping legs
straight. Bring legs back down to starting position.
DUMBELL INCLINE CURL
Grab a dumbbell in each hand and sit on an incline bench with feet flat
on floor. Pull shoulder blades back and let dumbbells hang at your sides
with palms facing forward. Bring dumbbells up to shoulders by bending
elbows. Squeeze at the top then lower arms back to starting position.
BARBELL CURL
While standing with feet shoulder-width apart and knees slightly bent,
grab a barbell with a shoulder-width closed supinated (palms facing up)
grip. Position yourself so you’re standing up straight with your hands
just outside of your hips. Keeping your back straight, flex elbows to
curl the bar in an arc until bar is four to six inches away from
shoulders. Slowly bring bar down to starting position.
CABLE CURL
Stand in front of a cable station with the pulley set at the lowest
level. Grab the straight bar attachment using a closed, supinated grip
with hands shoulder-width apart. Slightly flex your knees and position
the bar in front of thighs so elbows are fully extended. Flex elbows to
raise the bar towards shoulders keeping upper arms at your side during
the exercise. Squeeze at the top then allow elbows to extend to the
starting position.
BARBELL SKULL CRUSHER
Grab a short barbell or EZ Bar, lie down on a bench with hands in a
closed, pronated grip about a foot apart and raise the bar above chest
with elbows fully extended (or have a spotter hand you the bar.) While
keeping elbows and arms in and not flaring out, lower the bar to touch
your face or top of your head. Push bar back up, keeping elbows and arms
in and return to the starting position.
DUMBELL KICKBACK
Place left knee on a flat bench positioned under left hip with back flat
and head up. Place left arm fully extended on bench. Grab a dumbbell
with right hand using a neutral grip. Flex right elbow and shoulder so
elbow is at a right angle and parallel to right leg. Keeping shoulder in
this position, extend forearm back towards the hip until dumbbell is
lifted toward the same height as the elbow. Lower the dumbbell under
control to starting position.
REVERSE GRIP CABLE PULLDOWN
While standing with feet shoulder-width apart and close enough to the
machine grab the bar attachment with a supinated (reverse/underhand)
grip six to 12 inches apart so the cable hangs straight down. Pull the
bar down, keeping upper arms against your sides and shoulders back,
until arms are fully extended at sides. Flex elbows back up bringing bar
to starting position.
Taken from : http://www.mensfitness.com/training/pro-tips/summer-body-project-exercise-guide/slide/20
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