Author: Dr. Steroids

Starting position – Hold yourself up in the air using a pull-up bar (or something similar). Your grip should be pretty wide to get a good stretch. Movement – Bend your arms and pull yourself up until your chin is slightly above the bar. Lower yourself back down slowly until your arms are straight again.

A great overall back and leg exercise. Starting position – Stand about shoulder width apart and bend at your knees keeping your back as straight as possible. Grab the barbell with an alternating grip (one hand over and one hand underhand) a little wider than shoulder width. Movement – Lift the weight using your legs and back until you are completely erect. The movement is completed when you roll your shoulders back and stick your chest out. Place the weight down with a slow controlled movement.

This is one of the most basic and fundamental exercises you can do. And it is most peoples favorite. Starting position – Use a flat bench press rack and a barbell. Begin with your arms extended toward the ceiling supporting the weight directly above the center of your chest. Hands should be in a comfortable position about shoulder width apart. Movement – lower the weight slowly toward your chest until it touches then back up again in a slow controlled motion. Note – Be sure you butt stays on the bench and don’t arch your back too much. This leads…

This exercise is used to develop the outer oblique areas. Begin standing with a dumbbell in each hand. Bend slowly from side to side without bending forward or backward.

Begin by laying on a flat bench with your legs straight out over the edge. Keeping your legs straight, raise them so they are perpendicular to the ground (straight up in the air at a 90 degree angle).

Motion – Lay on your back with your legs resting on a bench in front of you. Curl your shoulders up toward your knees rounding your back just far enough to get your shoulders off of the floor. Note – You can vary this movement to get well rounded abdominal muscles by twisting as you contract your abs. Try aiming one elbow toward the opposite knee. Do each side to be most effective. Variations – This is one of the most versatile exercises. Reverse Crunches- lay lengthwise on a bench and reach behind your head and hold the edge of…

Front squats are a great exercise for the front of the legs. be sure you keep very strict form to get the best results. Starting position – Use a squat rack to support the weight between sets. Place a barbell across your chest and shoulders. Bring your arms up under the bar and cross them over it and use your hands to hold the bar and support it. Place your feet a little wider than shoulder width apart with your toes pointed slightly outward. Movement – Keep your back straight and flexed with your head up. Bend at your knees…

Starting position – Use a squat rack to support the weight between sets. Place a barbell across your back and use your hands and arms to help support it. Place your feet a little wider than shoulder width apart with your toes pointed slightly outward. Movement – Keep your back straight and flexed with your head up. Bend at your knees and keep the weight centered over your feet and knees. Lower the weight until you are at a 90 degree angle then straighten back up concentrating on using your legs to push the weight up.

Starting position – Use a standing calf raise machine. Put the toes on the block and place your shoulders under the pads. Point your toes up. Movement – Keep your back and knees straight. Push down with your toes lifting your body and the weight. Flex your calf muscles and hold for a second then lower the weight. Go slow and use a controlled motion.

Starting position – Stand with your feet close together with a barbell across your back. Hold the barbell evenly with your hands at a comfortable width. Movement – Bend at the waist keeping your legs in a locked position and your head up. Bend until you are at a 90 degree angle, hold, then straighten back up.