Exercise:
(If you don't know how to preform an exercise ask a Trainer or consult
www.shapefit.com for an example)
Before every workout Cardio for 15-30 minutes.
-Eliptical
-Jog
-Walk
-Bike
Self-support Workouts:
-Push ups (Diamond, Wide Stance, Regular)
-Jumping Jacks
-Chin Ups
-Pulls Ups
-Bench Dips
-High Knees
-Mountain Climbers
-Planks (Variations extending Arm and Legs)
-Lunges
-Wall Sit
-Squat
Weight Assisted:
Legs:
-Squats (Forwards and Standard)
-Leg Presses (High and Low)
-Hack Squats
-Leg Extentions
-Leg Curls
-Standing Leg Curls
-Lunges
-Side Lunges
-Machine or Cable Abductors
-Sissy Squats
-Romanian Dead Lift
-Stiff Legged Dead Lift
-Hyperextensions
-Good Mornings
Back and Traps:
-Machine Pullovers
-Barbell Bent-Arm Pullovers
-Dumbbell Pullovers
-Barbell Bent-Over Rows
-Reverse-Grip Bent-Over Rows
-Dumbbell Bent-Over Rows
-Machine Bent-Over Rows
-T-Bar Rows
-Seated Cable Rows
-Seated Machine Rows
-Lat Pulldowns
-Barbell Shrugs
-Dumbbell Shrugs
-Machine Shrugs
-Barbell Upright Rows
-Dumbbell Upright Rows
Shoulders:
-Side Dumbbell Raises
-Front Dumbbell Raises
-Dumbbell Raises 45 degrees to the Front
-Grymko Dumbbell Raises
-Incline Dumbbell Raises
-Rear Dumbbell Raises
-Radical Grymko-Rack Delt Chins
-Barbell Press (Military Press)
-Machine Barbell Press
-Dumbbell Press, Seated or Stanging
Chest:
-Bench Press
-Incline Press
-Decline Press
-Parallel-Bars or Machine Dips
-Flat-Bench Dumbbell Flyes
-Incline-Bench Dumbbell Flyes
-Decline-Bench Dumbbell Flyes
-Cable Crossovers
-Pec Dec
-DB Across Bench Pullovers
Biceps and Forearms:
-Standing Barbell Curls
-Machine Curls
-Dumbbell Concentration Curls
-Overhead Cable Curls
-Scott or Preacher Barbell Curls
-Standing Dumbbell Curls
-Seated Dumbbell Curls
-Barbell Wrist Curls with Hands Up and Down
-Standing Reverse Barbell Curls
-Dumbbell Hammer Curls
Triceps:
-Close-Grip Bench Press
-Triceps Bar Dips
-Bench Dips
-Flat-Bench Barbell Extensions
-Incline or Decline Barbell Extension
-Standing Barbell Extension
-Dumbbell Kickbacks
-Triceps Cable Pushdowns
Calves:
-Standing Calf Raises
-Donkey Calf Raise with Partner
-Back-Machine Calf Raises
-Machine Donkey Calf Raises
-Reverse Calf Raise on Block
-Leg Press Calf Raises
-One-Leg Dumbbell Calf Raises
-Seated Calf Raises
Abs:
-Leg Raises
-Reverse Crunches
- Hanging Frog Kicks
-Floor Crunches
-Rope and Cable Crunches
-Machine Crunches
-Roman-Chair Sit-Ups
-Side Twists with Pole
-Side Bends with Dumbbell