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

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

Bill Starr    March 18, 2018   Comment  

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

Seated Rows Workouts

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

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

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

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

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

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

Muscle: Latissimus Dorsi

Step 1: Place your feet on the platform, keeping. a slight bend in your knees and making your posture "tall". Grasp the handles and extend your back forward while keeping your shoulders slightly retracted, and then pull your elbows in and back toward the sides of your torso the handles should come all the way in until it reaches your navel.

Step 2: Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended position, your back going slightly forward; and with your knees slightly bent.

Step 3: Repeat for the desired number of reps.

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

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

Bill Starr    March 18, 2018   Comment  

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

Dumbbell Lunges Workouts

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

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

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

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

Muscle: Quadriceps

Step 1: Stand with dumbbells grasped to sides. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.

Step 2: Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg

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

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

Bill Starr    March 18, 2018   Comment  

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

Leg Extensions Workouts

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

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

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

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

Muscle: Quadriceps

Step 1: Slowly raise the weight by extending both legs upwards to the straightened position.

Step 2: Do not jerk the weight up. Hold this position for one second. Slowly lower the weight back to the start position. Repeat movement.

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.