Mental Notes & Random Musings

Upright Row (Barbell Standing) Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Hold the barbell with your hands about 15 cm apart, palms facing towards your body. The bar should rest against the front of your thighs. The Movement: 1. Pull the bar directly upwards towards your chin, bending your elbows out to the sides until the bar is level with your neck. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Keep the bar very close to your body throughout the movement. • Make sure you do not sway backwards as you lift the bar. • At the top of the movement your elbows should be level with, or slightly higher than, your hands. • Lower the bar slowly, resisting the weight. Variations: Wide grip: Using a shoulder width grip, places more emphasis on the deltoids and less on the trapezius.

Row (Barbell Bent Over) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Biceps, Fore-arms Starting Position: 1. Place the bar on the floor in front of you. 2. Stand with your feet parallel and shoulder ­width apart. 3. Bending forwards from the hips, keeping your back flat and slightly bending your knees, grasp the bar with an overhand grip that is slightly wider than shoulder-width apart. 4. Lift the bar just a short way off the floor. Position your body so that your torso is near-parallel to the ground, arms fully extended. The Movement: 1. Slowly pull the bar towards your lower chest until it just touches the lower part of your rib cage. 2. Hold this position for a count of one; then slowly lower the bar to the starting position. Tips: • As you pull the bar up, squeeze your shoulder blades together and keep your elbows directly above your hands. • Keep your back flat throughout the movement - do not round your back or you risk injury. • Keep your torso still - it...

Squat (Barbell / Smith-Machine Jefferson Lift) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position the bar on the floor standing with one leg on each side of it. 2. Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the floor, keep your shoulder blades together and chest up, and ensure there is a normal (stable) curve in your lower back. 3. Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°. The Movement: 1. Begin raising yourself up, and do not lock your knees. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one. 3. From here, pull the weight up, pushing hard through your feet and keeping your body erect as you return to the star...

Bench Press (Barbell / Smith Machine Incline) Target Muscles: Pectoralis major (upper chest), Anterior deltoids, Triceps, Pectoralis major Starting Position: 1. Lay on an incline bench angled from 30-60° (the steeper the incline, the greater the stress on the upper pectorals and anterior deltoids). Ideally the bench should have an attached barbell rack. 2. Hold the bar with your hands shoulder width apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended. The Movement: 1. Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest. 2. The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two. 3. Push the bar back to the starting position. Tips: • Do not arch your back as you push the bar upwards. This risks lower-back strain. • Do not bounce the bar off your chest or use the momentum of the weight to co...

Bench Press (Barbell / Smith-Machine Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step. 2. Hold the bar, with your hands just over shoulder-width apart, palms facing forwards. 3. Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked). The Movement: 1. Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two. 2. Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders. Tips: • Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain. • Do not arch your back as you push the bar upwards or you will reduce the amount of work done by ...

Deadlift (Barbell Standard) Target Muscles: Gluteus, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals Starting Position: 1. Stand in front of the barbell with your feet parallel and shoulder-width apart. 2. Bend your legs until your hips and knees are at the same level, keeping your rib cage up and your head level. Your back should be straight, at a 45° angle to the floor. 3. Grasp the bar, with your hands just over shoulder-width apart, one overhand, the other under. This will facilitate better balance and keep the barbell in the same plane. The Movement: 1. Using the power of your legs and hips, and keeping your arms straight, lift the bar from the floor until your legs are straight. The bar should be against the upper part of your thighs. Hold for a count of one. 2. Slowly return the bar to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forwards and over the bar. ...

Biceps Curl (Barbell Preacher) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on the seat of a preacher curl machine, adjusting it so that your  armpits rest over the top edge of the pad. 2. Hold a barbell with your hands shoulder width apart, palms facing  forwards. 3. Your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the bar up in ,a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders. 2. Hold for a count of two; then slowly lower (the bar back to the starting  position. Tips: • Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the bar up or the emphasis will shift from your biceps to your  shoulders. • Keep your body still and your wrists locked. • Lower the bar until your arms are fully extended - shortening the  downwards phase will reduce the effectiveness of the exercise. Variations: EZ-bar preacher curl: Preacher curls ...

Squat (Barbell / Smith-Machine Barbell) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position the bar across the upper part of your back so it is resting on your trapezius muscles (not your neck). 2. Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the rack, keep your shoulder blades together and chest up, and ensure there is a normal (stable) curve in your lower back. 3. Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°. The Movement: 1. Begin lowering by bending at the hips, then knees. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one. 3. From here, press the weight up, pushing hard through your feet and keeping your body erect ...

Torso Twist (Barbell Seated) Target Muscles: Internal and external oblique, rectus abdominis Starting Position: 1. Start out by seated at the end of a flat bench with a barbell placed in front of you. 2. Your feet should be shoulder width apart from each other. 3. Grip the barbell with your palms facing down and make sure your hands are wider than shoulder width apart from each other. 4. Begin to lift the barbell up over your head until your arms are fully extended. 5. Now lower the barbell behind your head until it is resting along the base of your neck. The Movement: 1. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. 2. Only move from side to side as far as your waist will allow you to go. 3. Repeat for the recommended amount of repetitions. Tips: • Stretching or moving too far can cause an injury to occur. • Use a slow and controlled motion. • Remember to breathe out while twisting your body to the sid...

Biceps Curl (Barbell Standard) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a barbell with your hands shoulder­ width apart, palms facing forwards. 3. The bar should rest against your thighs and your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Do not move your upper arms or elbows at any point of the movement. • Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps. • Keep your wrists locked. • Lower the bar under control until your' arms are fully extended  shortening or' rushing the downwards phase will reduce the  effectiveness of the exercise. Variations: EZ-bar curl: Arm c...

Bench Press (Barbell / Smith-Machine Standard) Target Muscles: Pectoralis major (mid chest), Anterior deltoids, Triceps Starting Position: 1. Lie on your back on a flat bench, ideally with an attached barbell rack. If you have an excessive arch in your back, place your feet on the end of the bench or on a low step. 2. Hold the bar, with your hands just over shoulder-width apart, palms facing forwards. 3. Remove the bar from the barbell rack and position it directly over your chest with your arms fully extended (but not locked). The Movement: 1. Slowly lower the bar down to your chest. The bar should touch your upper chest just above your nipple line. Hold for a count of two. 2. Push the bar upwards in a slightly back­wards arc so that it ends up over your shoulders. Tips: • Keep your hips firmly on the bench. If you lift your hips to generate leverage, you will risk lower-back strain. • Do not arch your back as you push the bar upwards or you will reduce the amount of work done by ...

Squat (Barbell / Smith-Machine Jefferson Lift) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position the bar on the floor standing with one leg on each side of it. 2. Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the floor, keep your shoulder blades together and chest up, and ensure there is a normal (stable) curve in your lower back. 3. Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°. The Movement: 1. Begin raising yourself up, and do not lock your knees. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one. 3. From here, pull the weight up, pushing hard through your feet and keeping your body erect as you return to the star...

Torso Twist (Barbell Standing) Target Muscles: Internal and external oblique, rectus abdominis Starting Position: 1. Start out by standing at the end of a flat bench with a barbell placed in front of you. 2. Your feet should be shoulder width apart from each other. 3. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. 4. Begin to lift the barbell up over your head until your arms are fully extended. 5. Now lower the barbell behind your head until it is resting along the base of your neck. The Movement: 1. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. 2. Only move from side to side as far as your waist will allow you to go. 3. Repeat for the recommended amount of repetitions. Tips: • Stretching or moving too far can cause an injury to occur. • Use a slow and controlled motion. • Remember to breathe out while twisting your body to the sid...

Biceps Curl (Barbell Preacher) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on the seat of a preacher curl machine, adjusting it so that your  armpits rest over the top edge of the pad. 2. Hold a barbell with your hands shoulder width apart, palms facing  forwards. 3. Your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the bar up in ,a smooth arc towards  your shoulders, stopping about 20-30 cm short of your shoulders. 2. Hold for a count of two; then slowly lower (the bar back to the starting  position. Tips: • Keep your shoulders back and relaxed ­avoid leaning forwards as you  curl the bar up or the emphasis will shift from your biceps to your  shoulders. • Keep your body still and your wrists locked. • Lower the bar until your arms are fully extended - shortening the  downwards phase will reduce the effectiveness of the exercise. Variations: EZ-bar preacher curl: Preacher curls ...

Shoulder Press (Barbell / Smith-Machine Seated) Target Muscles: Anterior and medial deltoids, Upper Pectoralis major, Triceps, Shoulder girdle muscles (Trapezius, Supraspinatus)  Starting Position: 1. Sit on an upright bench, angled at 75-90° so that your lower back is firmly in contact with the bench. 2. Hold an evenly weighted barbell, hands facing forwards, level with your shoulders. The Movement: 1. Press the barbell upwards until your elbows are nearly straightened. Straighten your arms but do not lock out your elbows. Hold momentarily. 2. Lower the barbell slowly back to the starting position. Tips: • Keep your torso upright. Don't lean backwards or arch your spine as you press the bar upwards as this will strain your lower back. • Hold your abdominal muscles taut to help stabilize your spine or, if you are using a very heavy weight, wear a weightlifting belt. • Lower the barbell until it touches your shoulders. Don't shorten the movement.

Squat (Barbell / Smith-Machine Barbell) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position the bar across the upper part of your back so it is resting on your trapezius muscles (not your neck). 2. Firmly grip the bar, with your hands almost double shoulder-width apart. As you lift the bar off the rack, keep your shoulder blades together and chest up, and ensure there is a normal (stable) curve in your lower back. 3. Position your feet shoulder-width apart (or slightly wider), toes angled out at 30°. The Movement: 1. Begin lowering by bending at the hips, then knees. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thighs are parallel to the ground; it is not wise to go any further than this. Keep your knees aligned over your feet, pointing in the direction of your toes. Hold for a count of one. 3. From here, press the weight up, pushing hard through your feet and keeping your body erect ...

Biceps Curl (Barbell Standard) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a barbell with your hands shoulder­ width apart, palms facing forwards. 3. The bar should rest against your thighs and your arms should be fully extended. The Movement: 1. Bend your elbows as you curl the bar up in a smooth arc towards your shoulders. Keep your upper arms fixed by the sides of your body. 2. Hold for a count of two; then slowly lower the bar back to the starting position. Tips: • Do not move your upper arms or elbows at any point of the movement. • Keep your body absolutely still- make sure you do not lean back or swing the bar up as this will strain the back and reduce the work on the biceps. • Keep your wrists locked. • Lower the bar under control until your' arms are fully extended  shortening or' rushing the downwards phase will reduce the  effectiveness of the exercise. Variations: EZ-bar curl: Arm c...

Calf Raise (Barbell / Smith Machine) Target Muscles: Gastrocnemius, Soleus Starting Position: 1. Place your shoulders under the pads of a standing calf raise machine, or place a barbell across the back of your shoulders. 2. Step on to the platform or, if you are using a barbell, use a step or block. Allow your heels to hang off the edge. 3. Stand with your feet hip-width apart and pointing directly ahead. 4. Straighten your legs as you lift the selected weight clear of the rest of the stack. The Movement: 1. Rise up on your toes as high as possible. 2. Hold the fully contracted position for a count of two; then slowly lower your heels down as far as they will go. Tips: • Keep your legs straight throughout the movement to keep maximal emphasis on the calves and reduce the involvement of the quadriceps. • Stretch your calves fully at the bottom of the movement - your heels should be lower than your toes. • Do not bounce up from the bottom - keep the movement smooth and continuous. • Keep...

Shoulder Shrug (Smith-Machine Barbell Behind the Back) Target Muscles: Trapezius, Rhomboids, and Various other neck and shoulder girdle muscles Starting Position: 1. Stand with your feet hip-width apart. 2. Hold a barbell behind your thighs, keep your arms straight. The Movement: 1. Raise your shoulders straight up towards your ears, keeping your arms straight. 2. Hold for a count of two; then lower the , dumbbells back to the starting position. Tips: • Keep your arms straight throughout the movement. • Lift and lower the bar slowly and deliberately - don't jerk them. • As you lower the bar, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion. • Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius. • Use straps to improve your grip. Variation: Dumbbell shrug: Hold a pair of dumbbells by your sides level with yo...

Lunge (Barbell In Place) Target Muscles: Quadriceps, Hamstrings, Gluteus Starting position: 1. Place a bar across the back of your shoulders or hold a pair of dumbbells at the sides of your body with arms fully extended (palms facing your body). 2. Stand with your feet shoulder-width apart, toes pointing forwards. Lift your chest up and look straight ahead. The Movement: 1. Take an exaggerated step forwards with your right leg, bending the knee and lowering your hips. 2. Lower yourself until your right thigh is parallel to the floor and your knee is at an angle of 90°. Your left leg should be about 3 to 6 inches above the floor. Hold for a count of one. 3. Push hard with your right leg to return to the starting position. 4. Complete the desired number of repetitions; then repeat with the left leg leading. Tips: • Keep your front knee positioned directly over your ankle - do not allow it to extend further forwards as this can cause strain to the knee. • Keep your body erect throughout t...