Top Exercises PDF

Lie with your back on the bench and feet on the floor. Hold the bar over your chest with straight arms, hands slightly wider than shoulder-width.

Start with your elbows bent holding the weights at your chest. 3. Push the weight straight out in front of you until your arms are straight. 4. Pull the weights 

2. Triceps machine or free weight triceps exercise. 3. Chest press machine or bench press. 4. Seated row machine or bent over dumbbell rows.

Lie on uninvolved side with the elbow on involved arm flexed 90º. Place a small towel roll under elbow on involved side. Set shoulder back against chest wall.

You don't have to join the gym to be able to exercise. Below are some suggested exercises that are aimed to get you out of your chair and get a little home 

Active training of the scapula muscles. Two exercises are shoulder shrugs and pinching your shoulder blades. Do 3 sets/10 reps for each exercise.

The program incorporates free weights, universal machines, and equipment dedicated to specific exercises, so gym access is recommended.

Triceps exercises.doc. Page 1 of 21. Ultimate Personal Training Triceps Exercise Guide Triceps brachii. Long head from lower edge of glenoid cavity of.

If the program includes a full body workout each day, a exercises. Every mayor muscle group should be targeted: you arms (biceps, triceps), shoulders,.

The hardest part of exercise may not even be the workout?it may be finding the time to stick with your new routine. Page 8. The great news is that pull-ups are 

exercises should be done at least once per day. ? do one arm at a time. ? perform exercises slowly. Exercises. To increase strength in the upper extremities 

Best Biceps Exercises [Related: Don't forget these 10 commandments of biceps training] Your triceps consist of three heads; lateral, medial and long.

purpose of this study was to determine, via EMG, which triceps exercise the combined EMG values of the entire movement (average of the long head and 

Back & Biceps Workout. Exercise. Illustration Primarily exercises: m.latissimus dorsi, m.teres major. the dumbbell reaches your abdomen. Lower.

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