Author: Dr. Steroids

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 about a 45 degree angle then straighten back up concentrating on using your legs to push the weight up.

Starting position – Use a leg curl machine and hook your legs under the pad. Hold the handles provided to help keep you on the machine. Movement – Curl your legs up to your butt and back down again, with a slow controlled motion.

Starting position – Use a leg extension machine and hook your legs under the lower pad. Movement – Extend your legs, flexing your thigh muscles and pointing your toes up, in a slow controlled motion. Lower the weight in the same fashion making sure not to let the weights in the weight stack tough between reps.

You can use either a barbell or a dumbbell. Starting position – Sit up using either a chair type bench or a flat bench. Grip the barbell about shoulder width apart and hold the weight over your head. Movement – Lower the weight down behind your head slowly until your arms are bent as far as they will go. You can lean your head forward to allow the weight to get back there. Then push it back up over your head slowly and under control. Note – Try to keep your elbows in to get the full effect.

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It is best to use a cable machine with an overhead pulley and a rope or a straight bar. Starting position – grip the bar with your hands about shoulder width apart in an overhand fashion. Movement – Keeping your back straight and elbow stationary, push the bar down until your arms are completely extended. Then slowly bring the weight back to your starting point. Note – Never allow the weight stack on the machine to touch.

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Lay on a bench with a straight bar or an E-Z-Curl bar (the bent curl bar). Starting position – Laying lengthwise on a flat bench, hold the weight above your chest in an overhand fashion with your hands a few inches apart. Like the beginning of the bench press. Movement – Lower the weight to your chest in a slow controlled movement, bringing your elbows toward the floor. Then press it back up slowly.

These are done with dumbbells in a Kneeling or sitting position. Starting position – Place a dumbbell in one hand. Spread your feet to about shoulder width and slightly bend your knees. Bend over and place your right elbow on your right knee and let the weight hang down by your foot. Movement – Using your knee as a pivot point, curl the weight up to your shoulder. “Concentrate” on only flexing your bicep muscle. Then slowly lower the weight back down.

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