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

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

Bill Starr    March 18, 2018   Comment  

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

Sit-Ups Workouts

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

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

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

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

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

Muscle: Rectus Abdominis

Step 1: Lie back on the stability ball. Position hands on your head and feet on the floor.

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

Preacher Curls 4 sets and 12/10/8/6 reps

Preacher Curls 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Preacher Curls 4 sets and 12/10/8/6 reps

Preacher Curls Workouts

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

Preacher Curls 4 sets and 12/10/8/6 reps

Preacher Curls 4 sets and 12/10/8/6 reps

Preacher Curls 4 sets and 12/10/8/6 reps

Preacher Curls 4 sets and 12/10/8/6 reps

Muscle: Biceps Brachii

Step 1: Using an underhand grip, hold onto Fa EZ-curl bar. Rest your upper arms on the sloping preacher bench, as illustrated, while holding the bar at an arm's length in front. Try to have a slight bend in your elbows.

Step 2: Lift the bar as high as possible while keeping your upper arms firmly planted on the pad.

Step 3: Pause, then slowly return the bar to the starting position.

Dumbbell Pullovers 4 sets and 12/10/8/6 reps

Dumbbell Pullovers 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Dumbbell Pullovers 4 sets and 12/10/8/6 reps

Dumbbell Pullovers Workouts

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

Dumbbell Pullovers 4 sets and 12/10/8/6 reps

Dumbbell Pullovers 4 sets and 12/10/8/6 reps

Dumbbell Pullovers 4 sets and 12/10/8/6 reps

Dumbbell Pullovers 4 sets and 12/10/8/6 reps

Muscle: Pectoralis

Step 1: This is very similar to the bent arm barbell pullovers, except that you will be using a dumbbell instead of a barbell. Lie flat on your back on a flat bench. Begin by holding the dumbbell above your chest with your elbows slightly bent. Slowly lower the dumbbell back so as to stretch your arms and the dumbbell) back behind your head as far as you can reach.

Step 2: Your arms and the dumbbell will actually go behind/above your head and will drop down below the bench this will really give you a great stretch! Return the dumbbell to the start position slowly, focusing on keeping your elbows locked in the slightly bent position.

Cable Crossover Flys 4 sets and 12/10/8/6 reps

Cable Crossover Flys 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Cable Crossover Flys 4 sets and 12/10/8/6 reps

Cable Crossover Flys Workouts

Powerlifting Workouts Cable Crossover Flys 5 sets and 12/10/8/6 reps video & image guide

Cable Crossover Flys 4 sets and 12/10/8/6 reps

Cable Crossover Flys 4 sets and 12/10/8/6 reps

Cable Crossover Flys 4 sets and 12/10/8/6 reps

Muscle: Pectoralis

Step 1: This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position (if you are not sure how to do this, ask a trainer at the gym you workout at to assist you).

Step 2: While standing, grab each high pulley using a small one- and attachment for each hand. The position our body will be in will look like a giant letter. Slowly bring your arms together in a slow and controlled fashion.

Step 3: While doing so, visualize that you are hugging a giant tree trunk. At the peak of this movement, really flex your pec muscles together for a one- count and then return to the start position and repeat.

Dumbbell Side Bends 4 sets and 12/10/8/6 reps

Dumbbell Side Bends 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Dumbbell Side Bends 4 sets and 12/10/8/6 reps

Dumbbell Side Bends Workouts

Powerlifting Workouts Dumbbell Side Bends 5 sets and 12/10/8/6 reps video & image guide

Dumbbell Side Bends 4 sets and 12/10/8/6 reps

Dumbbell Side Bends 4 sets and 12/10/8/6 reps

Dumbbell Side Bends 4 sets and 12/10/8/6 reps

Dumbbell Side Bends 4 sets and 12/10/8/6 reps

Muscle: Oblique

Step 1: Stand straight with feet shoulder width apart. Hold a dumbbell in each hand.

Step 2: Bend downwards in one direction, with minimum movement to your lower body.

Step 3: Return to starting position.

Dumbbell Shrugs 4 sets and 12/10/8/6 reps

Dumbbell Shrugs 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Dumbbell Shrugs 4 sets and 12/10/8/6 reps

Dumbbell Shrugs Workouts

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

Dumbbell Shrugs 4 sets and 12/10/8/6 reps

Dumbbell Shrugs 4 sets and 12/10/8/6 reps

Dumbbell Shrugs 4 sets and 12/10/8/6 reps

Muscle: Trapezius

Step 1: Stand upright and hold two fairly Heavy dumbbells at your sides, with your palms facing each other (neutral-grip).

Step 2: Keep your shoulders relaxed Shrug your shoulders as if you were trying to touch them to your ears.

Step 3: Hold the top most position, then gradually lower them to the starting position. Do not bend your elbows or shift your head forward during the motion. Repeat.

Hammer Curls 4 sets and 12/10/8/6 reps

Hammer Curls 4 sets and 12/10/8/6 reps

Bill Starr    March 18, 2018   Comment  

Hammer Curls 4 sets and 12/10/8/6 reps

Hammer Curls Workouts

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

Hammer Curls 4 sets and 12/10/8/6 reps

Hammer Curls 4 sets and 12/10/8/6 reps

Hammer Curls 4 sets and 12/10/8/6 reps

Hammer Curls 4 sets and 12/10/8/6 reps

Muscle: Biceps Brachii

Step 1: Hold a dumbbell in each hand with your palms and weights facing outward. Your arms should form a 90 degree angle.

Step 2: Keeping your elbow close to your body and in a steady position, curl the weight up towards your shoulder. Lower weights slowly back to starting position.