Mental Notes & Random Musings

Deltoid Row (Machine Wide Grip Seated) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Sit facing the row machine and place your chest against the pad. Grasp the handles palms facing down in a wide grip. 2. Maintain a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the handles towards you until it grips are beside your chest. You should be pulling your elbows and shoulders directly backwards as far as possible. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position. Tips: • To achieve maximum rear deltoid development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your back excessively. • Inhale at the start of ...

Chins (Pull-Ups or Chin-Ups) Target Muscles: Latissimus dorsi, Trapezius, Rhomboids, Infraspinatus, Teres major, Teres minor, Biceps, Posterior deltoids, Forearms Starting Position: 1. Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards. 2. Your arms should be fully extended and your ankles crossed. The Movement: 1. Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest. 2. Pause for a second or two; then slowly lower back to the starting position. Tips: • Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles. • Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back. • Ensure your trunk and thighs maintain a straight line. • Do not shorten the return phase of the movement - extend your arms fully. Variations: Behind neck: This variation places extra emphasis on the rhomboids and posterior deltoids. ...

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...

Crunch (90 Degree) Target Muscles: Rectus abdominis (mainly the upper part) Starting Position: 1. Lie flat on your back either on the floor and rest your feet on a bench with your knees bent at 90°. 2. Place your hands lightly by the sides of your head (or across your  chest if you are a beginner). 3. Press your lower back to the floor or bench. The Movement: 1. Use your abdominal strength to raise your head and shoulders from  the floor or bench. You should only come up about 10 cm and your  lower back should remain on the floor. 2. Hold in this contracted position for a count of two. 3. Let your body uncurl slowly back to the starting position. Tips: • Focus on moving your ribs towards your hips. • Do not pull your head with your hands ­ keep your elbows out and  relaxed. • Exhale as you contract your abdominals.

Deadlift (Dumbbell Standard) Target Muscles: Gluteus, Quadriceps, Hamstrings, Hip flexors, Lower back, Adductors, Latissimus dorsi, Trapezius, Abdominals Starting Position: 1. Stand between two dumbbells 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 dumbbells, with your hands at your sides, palms facing inward. This will facilitate better balance and keep the dumbbells in the same plane. The Movement: 1. Using the power of your legs and hips, and keeping your arms straight, lift the dumbbells from the floor until your legs are straight. The dumbbells should be parallel to your thighs. Hold for a count of one. 2. Slowly return the dumbbells to the floor, keeping your torso erect, arms straight and head up, eyes looking forwards. Your chest should be slightly forward. Tips: • Keep your back straight - ...

Torso Twist (Machine) Target Muscles: Internal and external oblique, rectus abdominis Starting Position: 1. Select the desired weight on the machine. 2. Place your shins on the pads making sure your knees are between the maneuvering pads. 3. Place your chest firmly against the support pads so that your upper body will remain stationary throughout the movement.. 4. Grasp the handles firmly to assist your upper torso from moving. The Movement: 1. Twist your hips to the direction against the weight of the machine. 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. 4. Adjust the unit to allow you to work on the other side. 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 side and in when moving back to the starting position.

Biceps Curl (Dumbbell Standard) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Two Arm Dumbbell Curls Starting Position: 1. Stand with your feet hip-width apart or sit on the end of a bench. 2. Hold a pair of dumbbells, palms facing in towards your body. 3. Your arms should be fully extended. The Movement: 1. Curl one dumbbell up at a time in a smooth arc towards your  shoulders, rotating your forearm so that your palm faces your  shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Curl the dumbbells up slowly - do not swing them up. • Keep your upper arms fixed by the sides of your body. • Keep your body absolutely still- make sure you do not sway  backwards. • Make sure you fully straighten your arms when you lower the  dumbbells; do not shorten the downwards phase.

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...

Biceps Curl (Incline Dumbbell) Target Muscles: Biceps brachii, Brachialis, Brachioradialis Starting Position: 1. Sit on an incline bench with your back and shoulders pressed firmly  against the bench. 2. Hold a pair of dumbbells by your sides, palms facing inwards. 3. Your arms should be fully extended and hang downwards. The Movement: 1. Slowly curl one dumbbell towards your shoulder, rotating your forearm  so that your palm faces your shoulder at the top of the movement. 2. Hold for a count of two; then slowly lower the dumbbell back to the  starting position. 3. Repeat with the other arm and continue alternating arms. Tips: • Do not allow your body to move forwards to generate momentum -  keep your torso still. • Make sure you fully straighten your arms at the bottom of the  movement.

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 ...

Shoulder Press (Dumbbell 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 a pair of dumbbells, hands facing forwards, level with your shoulders. The Movement: 1. Press the dumbbells upwards and inwards until they almost touch over your head. Straighten your arms but do not lock out your elbows. Hold momentarily. 2. Lower the dumbbells 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 dumbbells until they touch your shoulders. Don't shorten the movement.

Pulldown (Cable Narrow Grip) Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms. Starting Position: 1. Hold the grips, with your palms of your hands facing each other. 2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended. The Movement: 1. Pull the grips down towards your chest until it touches the upper part of your chest, arching your back slightly. 2. Hold for a count of two; then slowly return to the starting position. Tips: • Keep your trunk as still as possible - avoid swinging backwards. • Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together. • Do not shorten the return phase of the movement - extend your arms fully. • Do not lean back too far. • Use wrist straps to improve your grip when using heavy weights. • Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscle...

Upright Row (Cable Standard) Target Muscles: Anterior and Medial deltoids, Trapezius, Biceps, Brachioradialis Starting Position: 1. Stand with your feet shoulder-width apart. 2. Hold the cable bar 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 (Cable Low) Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly. 2. Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near ­upright position. Tips: • To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your bac...

Squat (Machine Hack) Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Position yourself in a hack squat machine. 2. Place your feet firmly on the platform with your heels at least six inches above the bottom edge. Your legs should be fully extended and feet hip-width apart. Release the safety catch. The Movements: 1. Press the platform away from you as far as possible. 2. Bring your knees down as far as possible. In a perfect world they would make it into your armpits. Tips: • Do not hurry the reps or bounce up from the bottom. • Stretch your hamstrings fully at the bottom of the movement - your heels should be lower than your toes. • Keep your legs slightly bent at the top of the movement.

Crunch (Cross Leg) Target Muscles: Rectus abdominis (mainly the upper part) Starting Position: 1. Lie flat on your back either on the floor or on an abdominal bench with  your knees bent over your hips and one leg crossed so your ankle is just below your knee 2. Place your hands lightly by the sides of your head (or across your  chest if you are a beginner). 3. Press your lower back to the floor or bench. The Movement: 1. Use your abdominal strength to raise your head and shoulders from  the floor or bench. You should only come up about 10 cm and your  lower back should remain on the floor. 2. Hold in this contracted position for a count of two. 3. Let your body uncurl slowly back to the starting position. Tips: • Focus on moving your ribs towards your hips. • Do not pull your head with your hands ­ keep your elbows out and  relaxed. • Exhale as you contract your abdominals.

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. ...

Knee Lift (Machine) Target Muscles: Rectus abdominis (especially the lower part), Hip flexors Starting Position: 1. Place your shins on the pads of an ab rocker, after you have applied the amount of weight resistance you prefer to use below it. 2. Your forearms should rest on the pads as you grasp the handles firmly in front of you The Movement: 1. Take your legs slightly behind your body. 2. Keeping your legs on the pads, exhale and raise them upwards as  high as pos­sible. Ideally they should come just above the level of  your hips. Focus on curling your hips towards your rib cage. 3. Inhale as your legs move back to the starting position. 4. Use your abdominals to keep your legs from swinging too far backwards. Tips: • Do not swing your knees up or use the momentum of your legs - use  the strength of your abdominals to move your hips and legs. • For maximal results, raise your legs to approximately 30-45° to the  horizontal. The abs shorten only when your legs go ...