A guide to training

[Daniel Andersson]

This is a guide I have made with moving pictures and instructions how to do exercises correctly.
I hope someone find it useful
(From: http://www.shapefit.com)

Here it goes.

 

[Daniel Andersson]

Arm Exercises:


Biceps


Barbell Curls

Using a shoulder-width grip, grasp a barbell with an underhand grip. Stand up straight with your feet about shoulder width apart. Curl the bar up toward your chest in an arc, keeping your elbows locked in the same place close to your sides. Bring the weight up as high as you can and squeeze the biceps at the peak of the movement for a one-count. Lower the weight slowly, and return to the start position and repeat.


EZ Bar Preacher Curls

Using a regular preacher bench, grab an EZ Curl bar with both hands using an underhand grip. Slowly curl the bar upward as if trying to touch your chin with the bar. Slowly return to the start position allowing some resistance (i.e., negative) on the way back down. Repeat the movement until failure.


EZ Bar Spider Curls

Spider curls are very similar to preacher curls except that you they allow you a much greater range of motion throughout the exercise. Using a regular preacher bench, grab an EZ Curl bar (or regular barbell) and simply rest your elbows on the opposite side of the preacher pad allowing your arms to hang straight down. Next, execute the movement just like you would a regular preacher curl. Slowly return to the start position and repeat.


Dumbbell Concentration Curls

Sit on the end of a flat bench with your legs apart and lean forward slightly. Grab a dumbbell in one hand with your palm facing upward and rest your elbow on the inside of your thigh letting the dumbbell hang. Slowly curl the weight up while keeping your elbow locked in place against your thigh. As you are curling, twist your wrist to the outside (i.e., supinate). Squeeze the muscle at the top of the movement for a one-count and then slowly return to the start position and repeat.


Hammer Dumbbell Curls

This is virtually the same exercise as the dumbbell biceps curls except that you keep your wrists in a locked position throughout the movement with no supination. You can perform this exercise by either standing or sitting on a bench, whichever you prefer. Grab a dumbbell in each hand and let arm each hang at your sides. Slowly curl the dumbbells simultaneously trying to touch them to your shoulders. While you are performing the movement, keep your wrists locked. Be sure to squeeze your biceps for a one-count at the top of the movement. Slowly lower the dumbbell to the start position and repeat.


Preacher Hammer Dumbbell Curls

Using a regular preacher bench, grab a dumbbell in each hand, with your palms facing inward toward one another. Simultaneously curl the dumbbells upward as if trying to touch each shoulder with the tip of each dumbbell. Slowly return to the start position allowing some resistance (i.e., negative) on the way back down. Repeat the movement until failure.


Chin Ups

Grab the chin-up bar with a reverse grip and your hands just beyond shoulder-width apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position and repeat until failure.



Triceps



Close Grip Bench Presses

Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a very narrow grip. Focus on keeping about an 6-8 inch width in your grip Lift the barbell off of the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the start position. Make sure to focus on keeping your elbows in towards your body throughout the full range of the movement.


Dips

Firmly grasp the handles on the dip machine and raise your body up to the starting position. Your arms should be almost extended in the starting position but make sure to have a little bend in your arms to keep the tension on the triceps. Slowly lower your body downwards, keeping your elbows in at your sides. If you keep your elbows out, you will be working more of the pectoral muscles. You should lower yourself down so that your arms are in a 90 degree position as illustrated in the photo. Slowly raise your body back up to the starting position, while keeping your elbows in and tension on your triceps.


Straight Bar Pushdowns

Attach a straight bar to the top portion of a cable machine. Grab the bar with your palms facing down and position the bar at about chest level and slowly lower the bar downward. Make sure to keep your elbows in while extending your arms and have a slight bend in your arms when you reach the bottom of the movement. Slowly let the bar come back up to the starting position while keeping your elbows in.


Reverse Bench Presses

Position yourself on a flat bench and lay back completely flat. Have someone carefully hand you a barbell or EZ bar and position it above your head with your palm facing in. Keep your arms straightened but make sure to always keep a little bend in your arm to keep tension on the tricep muscle. Slowly lower the barbell to a few inches above your chest while keeping your elbows in toward your side. Extend your arms back up the starting position while keeping your elbows in.


Decline EZ Bar Extensions

Position yourself on a decline bench and lay back completely flat. Have someone carefully hand you an EZ bar and position it above your head with your palms facing up and your arms straightened out. Make sure to always keep a little bend in your arms to keep tension on the tricep muscle. Slowly lower the EZ bar to a few inches above your eyes and focus on keeping your elbows in towards you throughout the movement. Finally, extend your arms back up the starting position while keeping your elbows in.


Rope Pushdowns

Attach a rope to the top portion of a cable machine. Grab the rope with your palms facing towards each other and position the rope at about chest level. Slowly lower the rope downward, making sure to keep your elbows in while extending your arms and have a slight bend in your arms when you reach the bottom of the movement. Slowly let the rope come back up to the starting position while keeping your elbows in.

 

[Daniel Andersson]

Shoulder Exercises:


Front Deltoid Dumbbell Raises

Stand with your feet about shoulder width apart. Hold a dumbbell in each hand letting your arms hang straight down and your thumbs facing in toward one another. Simply raise one of the dumbbells upward to where your arm becomes parallel to the ground. Pause for a one-count at the top of the movement and then slowly return to the start position and repeat with the opposite arm.


Smith Machine Presses

Sit on a flat bench or chair under the barbell within the Smith Machine. Using an overhand grip about one foot wider than shoulder width apart, lower the barbell down to about chin level. Next, press the barbell from that position straight up toward the ceiling. Return to the start position and repeat. Be sure to keep your back straight and upright throughout the entire exercise.


Front Deltoid Plate Raises

Stand with your legs about shoulder width apart and hold a weight plate with both hands. Lift the plate from your waist up to where your arms become parallel to the floor. Hold the plate for a one-count at the top of the movement and return to the start position and repeat. Be sure to keep both arms fully extended throughout the entire exercise.


Machine Military Presses

Position yourself on a Military Press Machine with your back set firmly against the pad. Grasp the handles with each hand and press the weight up over your head. Return to the start position and repeat.


Seated or standing Side Lateral Deltoid Raises

Straddle a flat bench and grasp a dumbbell in each hand allowing the dumbbells to hang down at your sides with your palm facing in toward your body. Next, simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling, keeping your arms as straight as possible throughout the movement. Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for the desired repetitions.


Lying Rear Deltoid Raises

Lie face down on a flat bench with your entire body flat on the bench. Grasp a dumbbell in each hand and let the dumbbells hang down to both sides with your elbows bent. Simultaneously raise the dumbbells by imagining that you are trying to touch your elbows to the ceiling. Bring your elbows up to a point parallel to the floor and hold for a one-count. Return to the start position and repeat for the desired amount of repetitions.


Traps Exercises:


Barbell Shrugs

Stand with your legs about shoulder width apart and hold a barbell with both hands. Using an overhand grip, allow the barbell to hang down in front of your body so that your arms are fully extended. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure that you hold your shoulders in the shrug position for a one-count at the top of the movement. Return to the start position and repeat for the desired amount of repetitions.


Barbell Shrugs Behind The Back

This exercise is the same as the regular Barbell Shrugs except that you will be holding the barbell behind your back instead of in front of your body. Stand with your legs about shoulder width apart and hold a barbell with both hands. Using an overhand grip, allow the barbell to hang down behind your back so that your arms are fully extended. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure that you hold your shoulders in the shrug position for a one-count at the top of the movement. Return to the start position and repeat for the desired amount of repetitions.

 

[Daniel Andersson]

Leg Exercises:


Squats

Place a barbell behind your neck and securely rest it on your shoulders. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).


Hack Squats

Position yourself in a hack squat machine with your back pressed firmly against the pad. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).


Leg Presses

Position yourself in the Leg Press Machine (also know as the ‘Leg Sled’) with your feet about 12 – 15 inches apart. Slowly bring your knees in toward your chest, lowering the weight platform. Once lowered, return the platform to the start position by fully extending your legs (however, do not lock your knees out- allow there to be a slight flex at the top of the movement).


Lunges

Place a barbell behind your neck and rest it across your shoulders. Be sure that you have enough room to perform this exercise. Begin by striding forward with one leg to execute a regular lunge while keeping the other leg set in place. Be sure to really stride forward so that you get a great stretch. Bring that leg back to the start position and repeat with the opposite leg.


Front Barbell Squats

Place a barbell under your chin, resting it securely across the tops of your shoulders. Hold the barbell in place with your hands with elbows elevated so that are parallel to the floor. Your feet should be just beyond shoulder width apart. Begin this exercise by squatting as though you are going to sit down in a chair. Squat to a point to where your thighs become parallel to the floor and then return to the start position. It is very important that you keep your back as straight as possible throughout this movement (one way to help do this is to focus your eyes on a spot high on the wall in front of you throughout the entire exercise).


Leg Extensions

Position yourself in a leg extension machine. Begin by lifting the weight by extending both legs out and up, flexing at the knees. Slowly return to the start position and repeat.


Lying Leg Curls

This exercise is also known as hamstring curls. Lie on your stomach on the hamstring machine. If you are not sure how to position yourself, simply ask a trainer at your gym to assist you. Begin by curling the weight upward so as to touch your heels to your butt. Return to the start position in a slow and controlled fashion and repeat.


Stiff Leg Deadlifts

Using the Smith Machine, grab the barbell with both hands using an overhand grip about shoulder width apart and let the barbell hang down in front of your body. Begin this movement by bending at the waist and lowering the barbell to the floor. Be sure to keep your legs as straight as possible (a slight bend is ok) and really let the weight of the barbell bring you down. On the way up, really focus on your butt and hamstrings to pull the weight back up. It is very important to keep your back straight and rigid throughout this exercise and to let your legs and butt do the work.


One Leg Seated Curls

This is another version of hamstring curl. The difference with this exercise is that you are in a seated position when you execute the movement. If you are not sure how to position yourself, simply ask a trainer at your gym to assist you. Using one leg, bring the weight down toward the ground like you're trying to touch your heel to the back of your hamstring. Slowly return to the starting position and repeat with your other leg.



Calves Exercises:



Leg Press Machine Calf Press

Using a leg press machine, position yourself as you normally would in the seat. Place your toes on the lower edge of the platform. Begin the exercise by pushing the platform forward/up with your toes (you can add weights to the platform for added resistance). Be sure to hold the platform at the top of the movement for a one-count and return to the start position and repeat until failure.


Rocking Barbell Calf Raises

Stand in an area near a squat rack and place a barbell on your shoulders, behind your neck (you may add weight plates to the barbell for added resistance). Begin the movement by slowly rocking back on your heels slightly so that your toes come off the ground about 2 inches. Once you have rocked back far enough, roll forward from your heels to your tippy toes. Be sure to really flex your calves at the top of this movement for a one-count and return to the start position. Repeat until failure.


Seated Calf Raises

Position yourself on a seated calf machine. Place your toes on the platform and push your toes down so that your heels become raised so that you are on your tippy toes. Be sure to really flex your calves at the top of this movement for a one-count. Return to the start position and repeat until failure. The initial upward movement should be quick and explosive.

 

[Daniel Andersson]

Chest Exercises:


Incline Barbell Bench Press

This exercise is very similar to the regular barbell bench press except that you will be using an incline free weight bench press machine and your upper chest will be the muscle group worked instead of your middle chest. Lift the barbell off of the rack and slowly lower it to about 3 inches above your clavicle (just below your Adam’s apple) and then press the bar back to the start position. DO NOT TOUCH THE BAR TO YOUR UPPER CHEST (this causes unneeded stress on your shoulder joints and takes the tension away from your upper pec muscles, which are what we want to be doing the work!). Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!


Incline Dumbbell Flyes

This exercise is very similar to the incline cable flyes except that you will be using dumbbells in each hand instead of the cable pulleys. Position yourself on a free standing incline bench, lying on it with your back flat on the bench. Have your spotter hand you two dumbbells, one for each hand. Grip each dumbbell with your palms facing inward toward one another. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the dumbbells up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. When returning to the start position, be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure.


Incline Bench Dumbbell Press

This exercise is very similar to the Hammer grip incline dumbbell press, except that you will grab each dumbbell using a regular grip instead of a grip where your palms face inward. Position yourself on a free standing incline bench. Have your spotter hand you two dumbbells, one for each hand. Press the dumbbells upward in an explosive fashion. Conversely, return to the start position in a slow and controlled fashion. Repeat the movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!.


Middle Chest Exercises:


Barbell Bench Press

Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a grip slightly beyond shoulder width apart. Lift the barbell off of the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the start position. DO NOT TOUCH THE BAR TO YOUR CHEST (this causes unneeded stress on your shoulder joints and takes the tension away from your pec muscles, which are what we want to be doing the work!). Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!


Cable Crossovers

This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position (if you are not sure how to do this, ask a trainer at the gym you workout at to assist you). While standing, grab each high pulley using a small one-hand attachment for each hand. The position your body will be in will look like a giant letter “T.” Slowly bring your arms together in a slow and controlled fashion. While doing so, visualize that you are hugging a giant tree trunk. At the peak of this movement, really flex your pec muscles together for a one-count and then return to the start position and repeat.

Dips

Find a set of dip bars and position yourself on them with your knees bent and your lower legs crossed. Slowly lower your torso down to where your chest nearly touches the front of the dip bar and then return to the start position and repeat until failure.


Flat Bench Dumbbell Press

Lie flat on your back on a free standing flat bench. Have your spotter hand you each dumbbell and slowly press them upward and together. When you press them upward, you want to do so in an explosive fashion. Conversely, be sure that when you lower the dumbbells you do so in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!


Machine Bench Press

Position yourself on a machine bench press (some are structured to have you in a seated position, while others have you lying flat on your back). Simply begin by pressing the weight outward/upward in an explosive fashion. When you return to the start position, be sure that you do so in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure.

Lower Chest Exercises:


Decline Barbell Bench Press

Position yourself on a free weight decline bench press machine and grab the barbell above you with a grip that is slightly beyond shoulder width apart. Lift the barbell off of the rack and slowly lower it to your chest and then press the bar back to the start position. Because of the angle of this exercise, touching the bar to your chest is actually ok with this exercise as doing so does not cause unneeded stress on your shoulders nor does it take the emphasis away from having your pecs do the work. Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!


Decline Dumbbell Flyes

This exercise is very similar to both the decline dumbbell press and the Butterflies. Position yourself on a decline bench, flat on your back. Have your spotter hand you each dumbbell. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the dumbbells up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. Be sure to lower the dumbbells in a slow and controlled fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!

 

[Daniel Andersson]

Ab Exercises:


Bent Knee Abdominal Hip Raises

Begin by lying on a mat on your back with your hands at your sides and your knees bent with your feet raised two inches off the floor. Bring your pelvis up and your knees up toward your chest, contracting your abdominals and hold for a two second count. Return to the start position and repeat until failure.


Decline Abdominal Crunches

Using a decline bench, position yourself with your feet locked in at the top. Place your hands on either side of your head, without locking your fingers. Raise your body slowly while you contract your abs. Crunch up, bringing your elbows to either side of your thighs. At the top of the movement, flex your abs for a one-count and then slowly lower your body back to the starting position. Be sure to keep at least an inch or two of space between your back and the bench at the bottom of the movement. Also, for added muscle building, hold a weight plate across your chest for added resistance.


Hanging Leg Raises

Hang from a pull-up bar with your legs straight down. Raise your legs by bringing your knees up toward your chest, but only until even with your waist. Focus on having the movement be slow and controlled and concentrate on using your abs to bring your legs up. Slowly return to the starting position and repeat.


Elbow To Knee Oblique Crunches

Lie on your back and keep your feet flat on the floor. Place your hands behind your head. Curl up and bring your left elbow and shoulder across your body while bringing your right knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. You can either do one side for all your reps, then switch to the other side or alternate sides.


Sit Ups

Lie on your back on the floor on a mat with your feet flat on the floor and your knees bent. Place your hands on either side of your head and execute the exercise by crunching your abs forward, so as to touch your elbows to your knees. Really focus on keeping your midsection contracted throughout the entire exercise. Slowly lower your body back to the start position and repeat.


Fingers To Toes Abdominal Crunches

Lie on the floor on a mat on your back. Place your arms straight back outstretched above your head and your legs stretched out straight as well.. Execute the movement by touching your hands to your toes. This is done by raising your legs and arms to meet in a jackknife position, keeping your arms and legs as straight as possible. Lower arms and legs back to the starting position in a slow and controlled fashion and repeat.

 

[Daniel Andersson]

Back Exercises:


Reverse Grip Pulldowns

Position yourself on the lat pulldown machine and grab the bar with an underhand grip with your hands about shoulder width apart. Simply pull the bar straight down in front of you until it is about even with the middle of your chest. Slowly return the weight to the start position and repeat.


Pullups

This is your basic core pullup exercise. Grab a pullup bar with an overhand grip with your hands just beyond shoulder width apart. Simply lift your entire body upward as high as you can. Return to the start position and repeat until failure.


Wide Grip Pulldowns

Position yourself on the lat pulldown machine and grab the bar with an overhand grip with your hands as wide apart as possible. Next, simply pull the bar straight down in front of you until it is about even with the middle of your chest. Slowly return the weight to the start position and repeat.


Wide Grip Rear Pulldowns

Position yourself on the lat pulldown machine and grab the bar with an overhand grip with your hands as wide apart as possible. Next, simply pull the bar down behind your neck until it touches the back of you neck. Slowly return the weight to the start position and repeat.


Barbell Rows

Grab a barbell and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Grasp the barbell with both hands, using an overhand grip and having your hands about shoulder width apart. Start with your arms fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.


Single Arm Dumbbell Rows

Place your left knee and left hand on a flat bench with your right leg set firmly on the floor. Lean forward so that your back is flat and parallel to the floor. Grasp a dumbbell in your right hand with your palm facing in toward your body and lift or ‘row’ the dumbbell up and into your outer rib cage area. Return to the start position and repeat.


Reverse Grip Bent Over Rows

Grab a barbell and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees bent and your feet just beyond shoulder width apart. Grasp the barbell with both hands, using an underhand grip and having your hands about shoulder width apart. Start with your arms fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.


T Bar Rows

Grab a barbell and get in an area where you have a good amount of room. Straddle the barbell and grab it with both hands, one above the other. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees bent (a bit more bent than they are for the one-arm rows) and your feet just beyond shoulder width apart. Start with your arm fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat for the desired reps. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.


Machine Rows

Position yourself on a row machine with your chest lying on the pad. Grab the handles with each hand using an overhand grip. Pull back and "row" while keeping the tension on your back muscles and flexing your lats at the contracted position. Return to the start position and repeat. Be sure to keep your head up and your back in a firm and stable position.


Hyperextensions

Position yourself on a Roman Chair facing forward. If you are not sure what a Roman Chair is, ask a trainer at your gym to point one out to you. Cross your arms in front of your chest and slowly lower your upper torso down so as to try and touch your nose to the floor. Once your torso is completely bent over and virtually perpendicular to the floor, slowly return to the start position and repeat. Be sure that when you return to the start position that you DO NOT arch your back at the top.


Deadlifts

Grab the barbell with both hands using an overhand grip about shoulder width apart and let the barbell hang down in front of your body. Begin this movement by bending at the waist and lowering the barbell to the floor. Be sure to keep your legs as straight as possible (a slight bend is ok) and really let the weight of the barbell bring you down. On the way up, really focus on your butt and hamstrings to pull the weight back up. It is very important to keep your back straight and rigid throughout this exercise and to let your legs and butt do the work.

 

[Daniel Andersson]

Enjoy

 

[MetalMX]

Awesome article right their.

Repped

 

[Skeptic]

nice post DA

 

[Daniel Andersson]

Thanks guys

 

[Lionheart]

Good work ,Daniel

 

[Daniel Andersson]

Thank you Lionheart

 

[Zigurd]

It does not tell me the benefits of each exercise =(
But awesome article.