Bodybuilding

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

Our first abdominal exercise workout is similar to performing crunches or sit-ups but with an ab crunch station which allows you to add more resistance as your strength requires. Following the ab crunch machine’s instructions, perform the crunches slowly, focusing on working your six pack abs to

First of our exercises for lats is the Close Grip Front Lat Pulldown : Sitting upright at a lat pulldown station, grasp the bar with hands about 8 inches apart. Pull bar steadily down to upper chest level. Release slowly to start position.

First of our forearm building exercises is the Palms Down Dumbbell Bench Wrist Curl: Holding two dumbbells (or a barbell), kneel in front of a flat bench and rest forearms flat on the bench so that they point out in front of you, with your wrists on the

First of our bicep building exercises for building bigger biceps is the Hammer Curl: Stand upright holding two dumbbells at your sides, palms facing inwards. Keeping upper arms pointing down, raise both dumbbells forwards and

One of the best chest building exercises powerful pecs is the butterfly ‘Pec Deck’. Sit on the pec deck, back straight flat on the back rest. With your forearms on the lever pads to either side, upper arms parallel to floor, push and