Crunches 4 sets and 12/10/8/6 reps

Crunches 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Crunches 4 sets and 12/10/8/6 reps

Crunches Workouts

Powerlifting Workouts Crunches 5 sets and 12/10/8/6 reps video & image guide

Crunches 4 sets and 12/10/8/6 reps

Crunches 4 sets and 12/10/8/6 reps

Crunches 4 sets and 12/10/8/6 reps

Muscle: Rectus Abdominis

Step 1: While lying on your back, Straighten your legs, raise your heels an inch off the floor, and place your hands by your sides.

Step 2: Keeping your arms parallel to the floor, lift your torso and legs so they form a e. As you raise yourself, bend your knees and pull them up toward your chest.

Triceps Extensions 4 sets and 12/10/8/6 reps

Triceps Extensions 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Triceps Extensions 4 sets and 12/10/8/6 reps

Triceps Extensions Workouts

Powerlifting Workouts Triceps Extensions 5 sets and 12/10/8/6 reps video & image guide

Triceps Extensions 4 sets and 12/10/8/6 reps

Triceps Extensions 4 sets and 12/10/8/6 reps

Triceps Extensions 4 sets and 12/10/8/6 reps

Triceps Extensions 4 sets and 12/10/8/6 reps

Muscle: Triceps Barchii

Step 1: Positioning the bar over your eyes keeps your under some tension while your are in the extended position.

Step 2: Now, keep your upper arms fixed in the extended position while you bend your elbows and allow the weight to descend under control toward forehead.

Upright Rows 4 sets and 12/10/8/6 reps

Upright Rows 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Upright Rows 4 sets and 12/10/8/6 reps

Upright Rows Workouts

Powerlifting Workouts Upright Rows 5 sets and 12/10/8/6 reps video & image guide

Upright Rows 4 sets and 12/10/8/6 reps

Upright Rows 4 sets and 12/10/8/6 reps

Upright Rows 4 sets and 12/10/8/6 reps

Muscle:Deltoids

Step 1: Raise the bar toward your chin by leading with your elbows. When your upper arms are parallel to the floor, stop the pull, and lower the bar along the same path it was raised.

Step 2: At the top of your range of motion, your elbows should be higher than your wrists.

Low-Pulley Lateral Raises 4 sets and 12/10/8/6 reps

Low-Pulley Lateral Raises 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Low-Pulley Lateral Raises 4 sets and 12/10/8/6 reps

Low-Pulley Lateral Raises Workouts

Powerlifting Workouts Low-Pulley Lateral Raises 5 sets and 12/10/8/6 reps video & image guide

Low-Pulley Lateral Raises 4 sets and 12/10/8/6 reps

Low-Pulley Lateral Raises 4 sets and 12/10/8/6 reps

Low-Pulley Lateral Raises 4 sets and 12/10/8/6 reps

Low-Pulley Lateral Raises 4 sets and 12/10/8/6 reps

Low-Pulley Lateral Raises 4 sets and 12/10/8/6 reps

Muscle: Deltoids

Step 1: Stand close to the cable machineand side-on to it, position your arm slightlyin front of our thighs and take hold of thehandle. nhale and, keeping a slight bend inthe elbow, raise your arm out to the side ofthe body until your upper arm is level withyour shoulder.
Step 2: Keep your palm facing down. Slowly,and with the movement under control, loweryour arm back down to the start position.

Barbell Curls 5 sets and 3/3/3/2/1 reps

Barbell Curls 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Barbell Curls 5 sets and 3/3/3/2/1 reps

Barbell Curls 5 sets and 3/3/3/2/1 reps

Barbell Curls 5 sets and 3/3/3/2/1 reps

Barbell Curls 5 sets and 3/3/3/2/1 reps

Barbell Curls 5 sets and 3/3/3/2/1 reps

Barbell Curls 5 sets and 3/3/3/2/1 reps

Muscle Group: Biceps Brachii

Step 1: Starting from the same initial position for standard bicep curl, hold the bar with both arms extended downward, gripping the bar with your palms facing up.

Step 2: Lift the bar, but instead of keeping both elbows locked to your side and lifting in an arc, allow both elbows to move backward in order to "drag" the bar in a straight line directly up the front of your body.

Push-Downs 5 sets and 3/3/3/2/1 reps

Push-Downs 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Push-Downs 5 sets and 3/3/3/2/1 reps

Push-Downs 5 sets and 3/3/3/2/1 reps

Push-Downs 5 sets and 3/3/3/2/1 reps

Push-Downs 5 sets and 3/3/3/2/1 reps

Muscle: Triceps Brachii

Step 1: Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly.

Step 2: Keep your elbows locked in close body and your wrists straight. Keep your WHOLE body steady, push the bar as far as possible towards your legs locking your and feeling the triceps full contract.


Step 3: Keep the upper arms close to the body. Return to the starting position using the same motion Never move your elbows or torso! Stay standing straight

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Muscle: Deltoids

Step 1: Position yourself on a bench or chair with your back upright and straight. Grasp a dumbbell in each hand and hold them just outside of each shoulder with your thumbs pointing in toward each other.


Step 2: Simply press the dumbbells up over your head and return to the start position just outside your shoulders.