Bodybuilding Exercises

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First of these exercises for calves muscles kicks off with Barbell Seated Calf Raises: Sitting on a flat bench put the balls of your feet on a block of wood about a foot in front of the bench. Holding a barbell resting across your lower thighs, just above your knees, push up as far as possible with your toes squeezing your calves.

First of our exercises for hamstrings are Barbell Lunges: Holding a barbell across your upper back/shoulders and behind your head (not resting on your neck), keeping your torso vertical, move your right leg forward into a long stride. Bend your knees slowly until your left (rear) shin is parallel to the floor and your right knee is at about 45 degree bend.

Here’s the first of our exercises for quadriceps using the Leg Extensions Machine: Sit on the machine and slide your legs under the padded bar, adjusting the bar so that it rests on the lowest part of your shins. With your knees hanging off the end of the seat and holding onto the handles on either side, extend your legs slowly until they’re straight out in front of you.

First of our exercises for buttocks is the simple Leg Lift: Standing upright behind a chair, grip the top of the chair for balance. Bending your knee, lift your right lower leg up behind you as far as possible, pulling the knee back slightly at full contraction and squeezing your right buttock.

First of our lower back exercises is the Hyper-Extensions (Back Extensions): Lie face down on a flat bench, sliding forward to the end of the bench so that your hips are hanging off the end and your upper body is off the bench. Get a partner to sit on your legs and hold them down.

The first middle back exercise is with your feet shoulder width apart, knees bent a little, bend at the waist so your back is close to parallel to the floor. Grasp barbell with an overhand grip, hands a bit more than shoulder width apart. With barbell at arms’ length straight down, keeping your