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| Squat |
Preparation
Set the height of the barbell up to shoulder height.
place your feet slightly wider than shoulder-width apart.
Movement
Slowly descend towards the ground in a squat motion.
Hold for one second then Return back upright into the starting position and repeat.
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Dips [Triceps] |
Preparation
Face away from the bar, grab it with an overhand grip.
Straighten your legs out in front of you
Movement
Bend your arms to lower your body towards the floor.
Stop when your triceps are parallel with the ground, then extend your arms to return to the start.
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Bench Press [Chest] |
Preparation
Lie on the bench and grab the bar with a shoulder-width grip.
Movement
Slowly lower it down towards your chest.
Hold this position for one second, then return back up to the start.
Repeat for recommended amount of repetitions
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[Shoulder] Press |
Preparation
Place a bench with back support underneath a smith machine.
Sit slightly in behind the barbell making sure the bar is at the same height as your nose.
Movement
Release the bar and push the bar up until full extension.
Pause then return to start position.
Repeat for recommended amount of repetitions
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Bent Over Row [Back] |
Preparation
Standing up straight with your feet shoulder-width apart, keeping your knees slightly bent.
Lean forward with your upper body until your chest is parallel to the floor and grasp bar with overhand grip.
Movement
Pull the bar up until it is almost touching your chest.
Hold this position for one second, then return to starting position.
Repeat for recommended amount of repetitions
Smith Machine [Bicep] Curls
Preparation
Stand up straight in front of the machine grabbing the bar with an underhand grip.
lower the bar so that your arms are rested at your sides.
Movement
Then curl the bar up towards your shoulders, isolating the bicep.
Hold for one second, then return back to the starting position.
Repeat for recommended amount of repetitions