User Video

Seated calf raise

The seated calf raise is another good calf exercise.

Using safety gear in the gym

Use the safety gear that is on quality equipment

Women's alternating and normal hammer curl

The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.

The back extension is one of the favorites in many gyms due to its effectiveness and reputation for increasing low back endurance and strength. Plus it feels great after completing a set of heavy dead lifts or squats.

Women's barbell bench press

The barbell bench press is a fundamental upper body exercise for both men and women. The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.

Women's barbell curl

The barbell curl is an excellent exercise for developing strength in the biceps of the upper arms.

Women's barbell military press

The barbell military press has no peer amongst other upper body shoulder exercises.

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Women's barbell row

The barbell row is an important exercise for the upper back.

Women's cat and camel

It is recommended the cat and camel be the first exercise of the day. This movement is designed specifically toward keeping your low back flexible and supple.

Women's dumbbell bench press

The dumbbell bench press is a fine alternative to the barbell version of the exercise. It helps develop coordination while at the same time allowing the muscles to take a break from the heavy lifting normally associated with the barbell bench press.

Women's dumbbell military press

The dumbbell military press is a fine exercise for women who desire strong triceps.

Women's dumbbell standing calf raise

Strong calf muscles require constant and varied attention. The standing dumbbell calf raise is just one of the many different exercises that are commonly used to develop the lower leg.

Women's non supported dumbbell row

Developing the upper and lower back will mean doing rows of all forms.

Women's stiff leg dead lift

The stiff leg dead lift is a direct lower back exercise and one that is regularly used in gyms world wide. It's used because it is an effective lower back exercise.

Wrist Wraps

Wrist wraps may help buffer the stress on the wrists when benching heavy weights. Just don't become dependent on them.

Zig Zag Sprints

A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting. Coaches can use this drill to teach correct sprinting mechanics and body position for acceleration.

Standing Calf

The standing calf exercise is common in well thought out programs.

The Barbell Curl

The barbell curl is universally recognized as one of the main bicep building exercises.

The Gironda Curl

Vince Gironda aka the iron guru was an old time strength and bodybuilding coach. This curl originated in Vince Gironda's fertile mind.

The Hammer Curl

The hammer curl is a staple in many lifters gym bag of muscle exercises.

The High Bar Bench Press Position

The high bar bench press is favored by the bodybuilders as they feel the impact on the pectoral muscles is greater. If you are a strength athlete you cannot afford to be doing this version of the bench press as ti puts your shoulders at a higher risk of injury. The video shows this being done with a bench that has safety bars attached. You can do these in the power rack and achieve the same degree of lifting safety. While in the power rack make certain the safety pins are placed just a little below the top portion of your chest so that if need be you can slide out from under the bar if you can't lift it.