weighttrainingguide

Weight Training Guide

Create a Great-Looking Body & Improve Every Single Key Component of Fitness Using My Ebook! Download It to Your Phone & Use the Workouts at the Gym!šŸ‘‡

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Exercise: Prone incline wide-grip upright row Type: Compound pull Target muscle:Ā Posterior Deltoid Synergists:Ā Lateral Deltoid, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Biceps Brachii, Brachialis, Brachioradialis Stabilizers (not highlighted in illustration): Upper Trapezius, Levator Scapulae Detailed instructions and videos on my website (weighttraining.guide) Notes Lie prone (on your front) on a bench inclined at 45 or more degrees. For shoulder safety, use a shoulder-width grip and do not pull the bar higher than your lower chest. Although the upper trapezius and levator scapulae only act as stabilizers, they are significantly activated when heavy weights are used. Download my ebook to your phone and use the professionally designed training programs at the gym. šŸ™‚ Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #shoulderworkout #deltoid #delts #shouldermuscles
Exercise: Decline EZ bar skull crusher Type: Isolation push Target muscle: Triceps brachii Synergists:Ā None Detailed instructions and videos on my website (weighttraining.guide) Notes Keep your upper arms tilted backwards a little (note: this is not illustrated in the image, where the upper arms are kept vertical). This will ensure that tension is kept on the triceps brachii throughout the range of motion. Keep your elbows tucked into your body. This is important for isolating the triceps brachii and avoiding the involvement of your pectoralis major and anterior deltoid. Compared withĀ using a barbell, using an EZ bar for this exercise reduces the pressure on your wrists. Download my ebook to your phone and use the professionally designed training programs at the gym. šŸ™‚ Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #tricepsbrachii #tricep #triceps #tricepextensions #skullcrushers #armworkouts #ezbar #armexercises #armmuscles
Exercise: One-arm hammer-grip dumbbell bench press Type: Unilateral compound push Target muscle: Lower Pectoralis Major Synergists:Ā Upper Pectoralis Major, Anterior Deltoid, Triceps Brachii Dynamic stabilizer:Ā Biceps Brachii (short head only) Detailed instructions and videos on my website (weighttraining.guide) Notes Unilateral (single-sided) exercises such as this one are important for developing unilateral strength, balance and coordination. They also put your body out of balance, which forces the recruitment of more stabilizer muscles, especially in your core. Keep your elbow tucked into your body a little. Both this and using a hammer grip will make the exercise safer on your shoulder. Do not switch hands while lying down. There is a serious risk of dropping the dumbbell onto your chest. Instead, raise your knee, carefully bring the dumbbell down onto your knee and sit up before swapping hands. Download my ebook to your phone and use the professionally designed training programs at the gym! šŸ™‚ Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #benchpress #pectoralismajor #pecs #chestworkouts #chestday #unilateraltraining #pectorals #benchpressing #dumbbellpress
Exercise: Supine dumbbell curl Type: Compound pull (though see last note) Target muscle:Ā Biceps brachii Synergists:Ā Brachialis, brachioradialis, anterior deltoid Detailed instructions and videos on my website (weighttraining.guide) Notes The reason for lying supine (on your back) is to allow your arms to hang down behind you, which puts the long head of your biceps brachii into a stretched position. This allows the long head to get more involved in the lift because stretched muscles/muscle heads can contract with more force than muscles/muscle heads that are less stretched or loose. Since the long head makes up the majority of the peak of your biceps brachii, this exercise will help you to develop your biceps' peak. This exercise can be dangerous for your shoulders and the tendons of your biceps brachii. Use it only after fully warming up your biceps, and do not go as heavy as you would with the dumbbell curl. You should also master the incline dumbbell curl before trying this exercise, which also emphasizes the long head. Some authorities recommend that you keep your upper arms fixed so that only your forearms move. This takes shoulder flexion out of the exercise and keeps the long head of the biceps brachii stretched throughout the range of motion. Without significant shoulder flexion, the supine dumbbell curl is an isolation exercise. Download my ebook to your phone and use the professionally designed training programs at the gym. šŸ˜€ Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #bicep #biceps #dumbbellcurl #bicepcurls #bicepsbrachii #armexercise #armsday #bicepworkout #bicepexercises #bigarms
Exercise: Lying dumbbell rear lateral raise Type: Isolation pull Target muscle:Ā Posterior Deltoid Synergists:Ā Lateral Deltoid, Teres Minor, Infraspinatus, Supraspinatus, Middle and Lower Trapezius, and Rhomboids Detailed instructions and videos on my website (weighttraining.guide) Notes You can use either a neutral grip (palms facing inward) or a supinated grip (palms facing upward). Avoid using a pronated grip (palms facing downward) because there is a greater risk of shoulder damage. To target your posterior deltoid and avoid latissimus dorsi involvement, your upper arms must rise perpendicular to your torso (i.e. directly out to the sides). To target your posterior deltoid and minimize lateral deltoid involvement, your torso must be horizontal. Download my ebook to your phone and use the professionally designed training programs at the gym! šŸ™‚ Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs for men and women, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. šŸ‘ #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #delts #deltoid #deltoids #posteriordelts #shoulderexercises #shoulderworkouts #lateralraise #deltoideus #shouldermuscles #fitnessjourney
Exercise: Stability ball leg curl Type: Isolation pull Target muscles:Ā Hamstrings Synergists:Ā Gastrocnemius, Sartorius, Gracilis, Popliteus Detailed instructions and videos on my website (weighttraining.guide) Notes Lie on the floor with your lower legs on a stability ball and your back and hips straight. Keeping your back and hips straight, flex your knees and roll the ball towards your back with your heels. Your feet should roll onto the top of the ball and your body should lift further off the floor. Then, roll the ball back to the starting position by extending your knees. To make the exercise more difficult, use one leg. The one-leg stability ball leg curl can help you to overload your hamstrings in the absence of a leg-curling machine. See also my previous post: the inverse leg curl. Download my ebook to your phone and use the professionally designed training programs at the gym! šŸ™‚ Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide, and much more. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #shoulder #hamstringcurl #legcurls #hamstring #hamstrings #legworkout #biceps #schwarzenegger
Exercise: Inverse leg curl (aka bodyweight/Nordic hamstring curl) Type: Isolation pull Target muscles:Ā Hamstrings Synergists:Ā Gastrocnemius, Sartorius, Gracilis, Popliteus, Triceps Brachii, Anterior Deltoid, and Upper and Lower Pectoralis Major Dynamic stabilizer:Ā Biceps Brachii (short head only) Detailed instructions and videos on my website (weighttraining.guide) Notes Keep your back and hips straight. When you fall forward, control the descent as much as possible with your hamstrings. At the end of the descent, catch your weight with your arms. Push your body back up with your arms just enough until your hamstrings can take over and pull your body back up to a vertical position. Use your arms minimally. Your hamstrings should do as much of the work as possible. Keep your feet dorsally flexed (i.e. point your toes up to your shins). This will maximize the contribution of your gastrocnemius. Download my ebook to your phone and use the professionally designed training programs at the gym! šŸ˜Ž Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide -- basically, EVERYTHING you need to completely transform your body AND improve every single key component of physical fitness. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #shoulder #hamstring #hamstrings #legcurls #legcurl #hamstringcurls #hamstringcurl #legexercises #legworkouts #legmuscles
Apologies for the lack of posts. I have over 300 new illustrations, which I'll start posting soon. šŸ™‚ Exercise: Seated elbows-in alternating dumbbell overhead press Type: Compound push Target muscle:Ā Anterior Deltoid Synergists:Ā Upper Pectoralis Major, Lateral Deltoid, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior, Obliques, Psoas Major, Iliocastalis Lumborum, and Iliocastalis Thoracis Dynamic stabilizers:Ā Biceps Brachii (not highlighted in illustration) and Triceps Brachii (long head) Detailed instructions and videos on my website (weighttraining.guide) Notes Keep your body still and your back and neck neutral. Keeping your elbows tucked into your body emphasizes your anterior deltoid and upper pectoralis major and reduces the contribution of your lateral deltoid. Whatā€™s more, it eliminates the contribution of your supraspinatus, which is the most commonly damaged shoulder muscle. Alternating your arms puts your torso out of balance, which forces the recruitment of stabilizer muscles in your core, such as your obliques, psoas major, iliocastalis lumborum, and iliocastalis thoracis. The seated position keeps your body still and prevents you from cheating by using your legs to generate lift. Download my ebook to your phone and use the professionally designed training programs at the gym! šŸ˜Ž Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide -- basically, EVERYTHING you need to completely transform the way your body looks AND improve every single important component of physical fitness. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #shoulderworkout #deltoid #deltoideus #delts #shouldersday #overheadpress #shoulderpress
Exercise: Standing overhead one-arm cable triceps extension Type: Isolation push Target muscle:Ā Triceps brachii Synergists: None Detailed instructions and videos on my website (weighttraining.guide) Notes Keep your elbow close to your head. Keep your body and upper arm still. Only your forearm should move. You can use either a pronated or supinated grip. Download my ebook to your phone and use the professionally designed training programs at the gym! šŸ˜Ž Visit weighttraining.guide/ebook. Link in bio. The ebook includes weight training programs, cardio programs, stretches, bodyweight workouts, power and plyometric workouts, a weight training guide, a cardio guide, a nutrition guide, a target muscle guide, a weight loss guide -- basically, everything you need to completely transform the way your body looks AND improve every single important component of physical fitness. Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #tricep #triceps #tricepsbrachii #tricepextensions #armexercise #armsday #armworkouts #upperarm #armmuscles
Exercise: Incline dumbbell fly Type: Isolation push Target muscle:Ā Upper Pectoralis Major Synergists:Ā Anterior Deltoid and Biceps Brachii (short head only) Detailed instructions and videos on my website (weighttraining.guide) Notes Keep your elbows slightly flexed. Internally rotate your shoulders so that your elbows point out to the sides. This will better isolate your pectoralis major because the origin and insertion of the muscle will be brought into better alignment. Download my ebook to your phone and use the professionally designed training programs at the gym! šŸ˜€ Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #pecs #pectoralismajor #pectorals #chestfly #chestworkout #dumbbellfly #flyes #chestexercises
Exercise: Incline dumbbell triceps extension Type: Isolation push Target muscle: Triceps Brachii Synergists: None Detailed instructions and videos on my website (weighttraining.guide) Notes Keep your upper arms fixed and your elbows close to your head. Only your forearms should move. The more your elbows move away from your head, the more likely your deltoids will get involved. Ideally, your upper arms should be slanted backwards a little. This will ensure that pressure is kept on your triceps throughout the range of motion. Adjust the bench accordingly. Download my ebook to your phone and use the professionally designed training programs at the gym! šŸ™‚ Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #tricep #triceps #tricepsbrachii #armmuscles #workoutvideo #weightlossvlog #fitnessvideo
Exercise: Cable vertical Pallof press Type: Isolation pull Target muscles: Obliques Stabilizers, core and legs:Ā Iliocastalis Lumborum and Thoracis; Quadratus Lumborum; Psoas Major; Hip Adductors; Pectineus; Gracilis; Gluteus Medius, Minimus, and Maximus; and Tensor Fasciae Latae Stabilizers, near arm:Ā Lateral and Anterior Deltoid, and Upper Pectoralis major Stabilizers, far arm:Ā Triceps Brachii, Latissimus Dorsi, and Teres Major Detailed instructions and videos on my website (weighttraining.guide) Notes This is a brilliant functional exercise that you can use to strengthen your coreā€™s ability to resist rotational and lateral flexion forces. The end result is a stronger, more stable core, which will benefit all other areas of your training. Instructions Stand with your side to a shoulder-high pulley. Pull the handle to lift the weight stack, and hold the handle by your chest with both hands. This is the starting position. Then, extend your hands upward, over your head, until your elbows are locked. Hold this position without allowing your body to flex laterally. Bring your hands back to your chest. Repeat. Keep your body straight. If you canā€™t, you are using too much weight. All muscles are trained isometrically. Download my ebook to your phone and use the professionally designed training programs at the gym! šŸ‘ Visit weighttraining.guide/ebook. Link in bio. #exercise #exercises #workout #workouts #gym #gymmotivation #fitness #fitnessmodel #fitnessmotivation #bodybuilding #bodybuilders #weighttraining #weightlifting #weightloss #weightlossjourney #weightlossdiary #weightlosstransformation #loseweight #pallofpress #pallof #cableworkout #coreexercises #coreworkout #abs #6packabs #functionalstrength
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