Lat Pull-Downs 4 sets and 12/10/8/6 reps

Lat Pull-Downs 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Lat Pull-Downs 4 sets and 12/10/8/6 reps

Lat Pull-Downs Workouts

Powerlifting Workouts Lat Pull-Downs 5 sets and 12/10/8/6 reps video & image guide

Lat Pull-Downs 4 sets and 12/10/8/6 reps

Lat Pull-Downs 4 sets and 12/10/8/6 reps

Lat Pull-Downs 4 sets and 12/10/8/6 reps

Muscle: Latissimus Dorsi

Step 1: Sitting on a bench, grab a bar with a false overhand thumb on the same side as your fingers shoulder-width grip.

Step 2: As you pull your shoulder blades together and down, while sticking your Chest Out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.

Incline Presses 4 sets and 12/10/8/6 reps

Incline Presses 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Incline Presses 4 sets and 12/10/8/6 reps

Incline Presses Workouts

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

Muscle: Pectoralis

Step 1: 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 want to doing the work!). 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.

Parallel Bar Dips 4 sets and 12/10/8/6 reps

Parallel Bar Dips 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Parallel Bar Dips 4 sets and 12/10/8/6 reps

Parallel Bar Dips Workouts

Powerlifting Workouts Parallel Bar Dips 5 sets and 12/10/8/6 reps video & image guide

Parallel Bar Dips 4 sets and 12/10/8/6 reps

Parallel Bar Dips 4 sets and 12/10/8/6 reps

Parallel Bar Dips 4 sets and 12/10/8/6 reps

Muscle: Pectoralis

First, keep your head down during the course of the movement and move your body forward. Secondly, move your elbows out a bit. That is, keep your elbows out and away from your body. This will ensure that you are using more chest than triceps. Remember, really concentrate on squeezing your entire chest area at the top of the movement.

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.