Chin-Ups 4 sets and 12/10/8/6 reps

Chin-Ups 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Chin-Ups 4 sets and 12/10/8/6 reps

Chin-Ups Workouts

Powerlifting Workouts Chin-Ups 5 sets and 12/10/8/6 reps video & image guide

Chin-Ups 4 sets and 12/10/8/6 reps

Chin-Ups 4 sets and 12/10/8/6 reps

Chin-Ups 4 sets and 12/10/8/6 reps

Muscle: Latissimus Dorsi

Step 1: Choose a suitable weight, then kneel dr. stand on the platform and grip the handles. Keep you abdominals and lower back muscles strong and slowly extend your arms until they are fully stretched Make sure that you keep your shoulders down and retracted slightly back this will help to keep the tension on your back muscles.

Step 2: Keeping the movement under control and your elbows pulled down and back pull yourself back up to the start position. Repeat for the desired number of reps.

Angled Leg Presses 4 sets and 12/10/8/6 reps

Angled Leg Presses 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Angled Leg Presses 4 sets and 12/10/8/6 reps

Angled Leg Presses Workouts

Powerlifting Workouts Angled Leg Presses 5 sets and 12/10/8/6 reps video & image guide

Angled Leg Presses 4 sets and 12/10/8/6 reps

Angled Leg Presses 4 sets and 12/10/8/6 reps

Angled Leg Presses 4 sets and 12/10/8/6 reps

Angled Leg Presses 4 sets and 12/10/8/6 reps

Muscle: Glutes

Step 1: Sit on the machine with your back and head against the padded support. Place feet on the foot plate about hip width apart, ensuring the heels are flat. The legs should form an angle of about 90 degrees at the knee with a little variation either way as long as the heels sit flat on the plate.

Step 2: The knees should be in line with the feet and neither bowed inward nor outward. Your bottom should not be raised from the seat platform. If it is, and the legs are at too sharp angle, then you need to adjust the seat back until the correct position is enabled. You can recognize this floor position when the knees seem to be in front of your eyes and you feel cramped. Grasp the assist handles.

Incline Bench Sit-Ups 4 sets and 12/10/8/6 reps

Incline Bench Sit-Ups 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Incline Bench Sit-Ups 4 sets and 12/10/8/6 reps

Incline Bench Sit-Ups Workouts

Powerlifting Workouts Incline Bench Sit-Ups 5 sets and 12/10/8/6 reps video & image guide

Incline Bench Sit-Ups 4 sets and 12/10/8/6 reps

Incline Bench Sit-Ups 4 sets and 12/10/8/6 reps

Incline Bench Sit-Ups 4 sets and 12/10/8/6 reps

Incline Bench Sit-Ups 4 sets and 12/10/8/6 reps

Muscle: Rectus Abdominis

Step 1: Lie back on the decline bench. Position hands overhead. Knees are bent.

Step 2: Raise your upper body upward while keeping your lower back on the bench. Hold for one second. Return to starting position

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.