How To Use Rep Ranges To Develop Muscle, Strength and Endurance The different rep ranges cause a different type of stress to our body and it responds with [...]
March 20, 2015
Rep Ranges
Vitamins and minerals
What are vitamins and minerals? Vitamins are metabolic catalysts that regulate biochemical reactions within your body.They contain in the plants and are [...]
March 20, 2015
Body fat
Body fat: Why do we need it? Our bodies need a certain amount of fat to function normally. Fat is essential part of our nerves, brain, cell membranes and [...]
March 20, 2015
Protein Facts And Function
Protein Facts And Function.What is protein? The best sport diet contains adequate protein to build and repair muscles ,grow hair and fingernails,produce [...]
March 20, 2015
Carbohydrates Facts And Function
Is carbohydrates good or bad? Fattening or fuel? How much is too much? Confusions like this ones keeps people from properly balancing their diets.So we try [...]
March 20, 2015
Cable Triceps Kickback With Rope
Overview The cable triceps kikcback with rope is great finishing exercise for triceps. It gives you constant tension during the movement and great peak [...]
March 20, 2015
Triceps Cable Pushdown
Overview The triceps cable pushdown is one of the most popular triceps exercises. It is comparable easy for performing and has it place in the routines of [...]
March 20, 2015
Triceps Rope Extension
Overview The triceps rope extensions are great isolating exercise for the triceps. They work on the three heads of the triceps especially on the outer [...]
March 20, 2015
Incline Dumbbell Biceps Curl
Overview The incline dumbbell curl is great isolation movement for biceps. It works the biceps muscle from stretched position which puts the emphasis on [...]
March 20, 2015
Tricep Dips
Overview The triceps dips are one of the best basic old school exercises which are beneficial for everybody – from the beginner to the advanced. They are [...]
March 20, 2015
Decline Pronated DB Triceps Extension
Preparation Grasp a dumbbell and sit at the high end of decline bench with the dumbbell at the top of your thigh. Secure your legs/ ankles at the padding, [...]
March 20, 2015
Lying Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the end of a flat bench with the dumbbells at the top of your thighs. Then lie on the bench (with your head [...]
March 20, 2015
Incline Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the end of an incline bench with the dumbbells at the end of your thighs. Then lie on the bench and bring the [...]
March 20, 2015
Decline Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the high end of decline bench with the dumbbells at the top of your thighs. Secure your legs/ ankles at the [...]
March 20, 2015
Alternating Lying Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the end of a flat bench with the dumbbells at the top of your thighs. Then lie on the bench (with your head [...]
March 20, 2015
Alternating Incline Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the end of an incline bench with the dumbbells at the end of your thighs. Then lie on the bench and bring the [...]
March 20, 2015
Alternating Decline Dumbbell Triceps Extension
Preparation Grasp set of dumbbells and sit at the high end of decline bench with the dumbbells at the top of your thighs. Secure your legs/ ankles at the [...]
March 20, 2015
EZBar Incline Triceps Extension
Preparation Grab an EZ bar using a medium overhand grip and lie back on an incline bench, with your feet firm on the floor. Extend your arms straight up [...]
March 20, 2015
Seated Dumbbell Biceps Curl With Twist
Preparation Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing your body). This will be [...]
March 20, 2015
Seated Alternating Dumbbell Hammer Curl
Preparation Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing your body). This will be [...]
March 20, 2015
Seated Alternating Dumbbell Curl With Twist
Preparation Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing your body). This will be [...]
March 20, 2015
Seated Alternating Dumbbell Biceps Curl
Preparation Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing forward). This will be your [...]
March 20, 2015
One Arm Standing Dumbbell Hammer Curl
Preparation Grasp a dumbbell and stand upright with your hand to side and palm facing your body. Position your feet about 15-20cm. apart and keep your [...]
March 20, 2015
One Arm Standing Dumbbell Curl With Twist
Preparation Grasp a dumbbell and stand upright with your hand to side and palm facing forward. Position your feet about 15-20cm. apart and keep your knees [...]
March 20, 2015
One Arm Standing Dumbbell Biceps Curl
Preparation Grasp a dumbbell and stand upright with your hand to side and palm facing forward. Position your feet about 15-20cm. apart and keep your knees [...]
March 20, 2015
One Arm Seated Dumbbell Curl With Twist
Preparation Grasp dumbbell and sit at the end of a flat bench with your back straight and hand to side (palm facing forward). This will be your starting [...]
March 20, 2015
One Arm Seated Dumbbell Curl
Preparation Grasp a dumbbell and sit at the end of a flat bench with your back straight and hand to side (palm facing forward). This will be your starting [...]
March 20, 2015
Dumbbell Alternate Bicep Curl With Twist
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing in. Position your feet about 15-20cm. apart and keep your [...]
March 20, 2015
One Arm Seated Dumbbell Hammer Curl
Preparation Grasp dumbbell and sit at the end of a flat bench with your back straight and hand to side (palms facing your body). This will be your starting [...]
March 20, 2015
Standing Alternate Hammer Curls
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing in. Position your feet about 15-20cm. apart and keep your [...]
March 20, 2015
Standing Dumbbell Hammer Curl
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing in. Position your feet about 15-20cm. apart and keep your [...]
March 20, 2015
Seated Dumbbell Hammer Curl
Preparation Grasp set of dumbbells and sit at the end of a flat bench with your back straight and hands to sides (palms facing your body). This will be [...]
March 20, 2015
Wide Grip Standing Barbell Curl
Preparation Grasp a barbell with your hands at wider than a shoulder wide using an underhand grip (palms facing forward). Stand upright, with straight back [...]
March 20, 2015
Alternating Standing Dumbbell Biceps Curl
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing forward. Position your feet about 15-20cm. apart and keep [...]
March 20, 2015
Seated Barbell Curl
Preparation Grasp a barbell at around shoulder width apart using an underhand grip (palms facing forward) and sit at the end of a flat bench with the [...]
March 20, 2015
Ez Bar Triceps Extension
Preparation Grab an EZ bar using a medium overhand grip and sit on the end of a flat bench with the bar on your thighs. Bring the bar up to your chest and [...]
March 20, 2015
Standing Barbell Curl
Preparation Grasp a barbell at around shoulder width apart using an underhand grip (palms facing forward). Stand upright, with straight back, feet about [...]
March 20, 2015
Dumbbell Biceps Curl
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing forward. Position your feet about 15-20cm. apart and keep [...]
March 20, 2015
Cross Body Hammer Curl
Preparation Grasp set of dumbbells and stand upright with your hand to sides and palms facing in. Position your feet about 15-20cm. apart and keep your [...]
March 20, 2015
Floor Bench Press Close-Grip
Preparation For best performance and safety purposes use a power rack to execute the Floor Bench Press Close-Grip. Set the hooks or supports up in a power [...]
March 20, 2015
Smith Machine Close-Grip Bench Press
Preparation Place a flat bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on the [...]
March 20, 2015
Close-Grip Barbell Bench Press
Preparation Lie back on a flat bench and put your legs firm on the floor. Grasp the bar with overhand grip (palms facing forward) with your hands about [...]
March 20, 2015
Machine Bench Press
Overview The main difference between the regular bench press and the machine bench press is the fact that when you perform the bench press on a machine you [...]
March 20, 2015
Wide Grip Push Up
Overview The wide grip push ups are great exercise for developing upper body strength, core stability and building the chest muscles. They can be easily [...]
March 20, 2015
Chest Dips
Chest dips overview The chest dip is a great mass and strength building exercise that can help you to improve your lower chest, shoulders and triceps. They [...]
March 20, 2015
Decline Dumbbell Flyes
Overview For most of the people the upper chest area is the most difficult for developing but if your lower chest area is weak you must perform the decline [...]
March 20, 2015
Incline Dumbbell Flyes
Overview The incline dumbbell flyes is one of the best upper chest exercise. The exercise hit the outer part of the upper chest muscles. As well as the [...]
March 20, 2015
Dumbbell Flyes
Overview The dumbbell Flyes is great isolation movement for the chest muscles. All the movements type ’’Flyes’’ are working primarily on the chest muscles [...]
March 20, 2015
One Arm Dumbbell Bench Press
Preparation Position one dumbbell at the end of a flat bench. Pick up the dumbbell of the floor using a neutral grip (palm facing inward), place the [...]
March 20, 2015
Incline Smith Machine Wide-Grip Bench Press
Preparation Place an incline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on [...]
March 20, 2015
Incline One Arm Dumbbell Bench Press
Preparation Position one dumbbell at the end of incline bench. Pick up the dumbbell of the floor using a neutral grip (palm facing inward), place the [...]
March 20, 2015
Hammer Grip One Arm Dumbbell Bench Press
Preparation Position one dumbbell at the end of a flat bench. Pick up the dumbbell of the floor using a neutral grip (palm facing inward), place the [...]
March 20, 2015
Incline Dumbbell Bench Press
Overview The incline dumbbell bench press is one of the best exercise for building the upper chest. The dumbbells gives you bigger free of movement and [...]
March 20, 2015
Barbell Incline Bench Press
Overview The barbell incline bench press is a variation of the Barbell bench press which works the upper part of the chest muscle. As a basic multi-joint [...]
March 20, 2015
Decline Barbell Bench Press
Overview The decline barbell bench press is great mass building exercise for the lower part of the chest muscle. If you don’t have problems with the [...]
March 20, 2015
Decline Dumbbell Bench Press
Preparation Grasp set of dumbbells using a neutral grip (palms facing inward), position the dumbbells at the top of your thighs and sit down at the high [...]
March 20, 2015
Decline Hammer Grip One Arm DB Bench Press
Preparation Grasp a dumbbell using a neutral grip (palm facing inward), position the dumbbell at the top of your thigh and sit down at the high end of [...]
March 20, 2015
Decline Smith Machine Bench Press
Preparation Place a decline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Secure your [...]
March 20, 2015
Decline Smith Machine Wide-Grip Bench Press
Preparation Place a decline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Secure your [...]
March 20, 2015
Dumbbell Bench Press
Overview The dumbbell bench press is basic chest exercise which works primary the middle part of the chests. They are great mass and strength building [...]
March 20, 2015
Floor Bench Press
Overview The floor bench press is a basic multi-joint movement which can help you to improve your bench. The exercise works in a shorter range of motion [...]
March 20, 2015
Floor Bench Press Wide Grip
Preparation For best performance and safety purposes use a power rack to execute the exercise. Set the hooks or supports up in a power rack at a height [...]
March 20, 2015
Hammer Grip Decline Bench Press
Preparation Grasp set of dumbbells using a neutral grip (palms facing inward), position the dumbbells at the top of your thighs and sit down at the high [...]
March 20, 2015
Hammer Grip Dumbbell Bench Press
Preparation Position set of dumbbells at the end of a flat bench. Pick up the dumbbells of the floor using a neutral grip (palms facing inward), place them [...]
March 20, 2015
Incline Hammer Grip One Arm DB Bench Press
Preparation Position one dumbbell at the end of incline bench. Pick up the dumbbell of the floor using a neutral grip (palm facing inward), place the [...]
March 20, 2015
Incline Smith Machine Bench Press
Preparation Place an incline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on [...]
March 20, 2015
Incline Smith Machine Medium-Grip Bench Press
Preparation Place an incline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on [...]
March 20, 2015
Incline Smith Machine Reverse-Grip Bench Press
Preparation Place an incline bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on [...]
March 20, 2015
Medium-Grip Barbell Bench Press
Preparation Lie back on flat bench with eyes slightly below the bar. Put your feet firm on the floor and grasp the bar with overhand grip (palms facing [...]
March 20, 2015
Reverse Grip Bench Press
Preparation In the beginning of reverse grip bench press lie back on flat bench with eyes slightly below the bar. Put your feet firm on the floor and grasp [...]
March 20, 2015
Reverse Grip Close-Grip Bench Press
Preparation Lie back on a flat bench and put your legs firm on the floor. Grasp the bar with underhand grip (palms facing your head) with your hands around [...]
March 20, 2015
Reverse Grip Incline Bench Press
Preparation Lie back on incline bench. Put your feet firm on the floor and grasp the bar with supinated grip (palms facing backward) with your hands at [...]
March 20, 2015
Smith Machine Bench Press
Preparation Place a flat bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on the [...]
March 20, 2015
Smith Machine Medium-Grip Bench Press
Preparation Place a flat bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on the [...]
March 20, 2015
Smith Machine Reverse-Grip Bench Press
Preparation Place a flat bench under the smith machine and set the barbell at a height that you can reach with almost fully extended hands. Lie back on the [...]
March 20, 2015
Wide-Grip Barbell Bench Press
Preparation Lie back on flat bench with eyes slightly below the bar. Put your feet firm on the floor and grasp the bar with overhand grip (palms facing [...]
March 20, 2015
Wide-Grip Barbell Decline Bench Press
Preparation Secure your legs/ ankles at the padding and slowly lay down on the bench. Grasp the bar with overhand grip (palms facing forward) with your [...]
March 20, 2015
Wide-Grip Barbell Incline Bench Press
Preparation Lie back on incline bench. Put your feet firm on the floor and grasp the bar with overhand grip (palms facing your feet) with your hands at the [...]
March 20, 2015
Hammer Grip Incline Dumbbell Bench Press
Preparation Position set of dumbbells at the end of incline bench. Pick up the dumbbells of the floor using a neutral grip (palms facing inward), place the [...]
March 20, 2015
Barbell Bench Press
Preparation Lie back on flat bench with eyes slightly below the bar. Put your feet firm on the floor and grasp the bar with overhand grip (palms facing [...]
March 20, 2015
Russian Twist
Overview Russian twist is one of the greatest complex exercises for abs. It works almost all of the abdominal muscle and combines the training of two of [...]
March 19, 2015
Side Plank
Overview The side plank is a great exercise for strengthening the obliques and the entire mid section. The obliques muscles have a major role in the [...]
March 19, 2015
Plank
Overview The main function of the abdominal muscles in our life and in the most important exercises as squats, deadlifts, military presses is to support [...]
March 19, 2015
Crunches
Overview The crunches are maybe not the best abs exercise but they are the most popular. They target the upper part of the abdominal muscles and performed [...]
March 19, 2015
Toe Touchers
Overview The toe touchers are great exercise for developing the upper part of the abdominal muscles. They can be performed everywhere and they don’t [...]
March 19, 2015
Decline Sit Up Straight Arms
Overview Compared with the traditional crunches the decline crunches are the better and the toughest exercise. They provide a greater range of motion, [...]
March 19, 2015
Leg Raise On Parallel Bars
Overview The leg raise on parallel bars are popular and very effective core exercise for intermediate and advanced athletes. They target the tension to the [...]
March 19, 2015
Hanging Leg Raise
Preparation Grab a bar and hang. Make sure that your feet don’t touch the floor. Execution Inhale and hold your breath as you as you bring your legs [...]
March 19, 2015
Incline Dumbbell Row
Overview The incline bench dumbbell row is a great substitute exercise for those of you who can’t perform correctly the bent over barbell row. [...]
March 19, 2015
Behind The Neck Cable Pulldown
Overview The behind the neck cable pulldown is very popular variation of the cable pulldown in front of the chest. Both exercise hits the lat muscles in a [...]
March 19, 2015
T-Bar Rows
Overview A few exercises deserved to be defined as classic. But without a doubt the T-bar row is one of them. Since of the Golden era of the bodybuilding [...]
March 19, 2015
Cable Pulldown Close Underhand Grip
Overview The close grip cable pulldown is a great back exercise if you know how to perform it. Because of the underhand grip you have some help from the [...]
March 19, 2015
Wide Grip Cable Pulldown
Overview The wide grip lat pulldown is a very effective and popular exercise for the back muscles. It works the whole upper back area and also the lats [...]
March 19, 2015
Bent Over Barbell Row
Overview If you have to choose only one exercise you have to perform to have a great back this is definitely the bent over barbell row. This exercise hit [...]
March 19, 2015
Low Row Machine
Overview The row on a low row machine is good substitute exercise for all type of free weight row movements. If you have back injury and you have to reduce [...]
March 19, 2015