Abdominal Exercises |
Bench Press |
Bent Lateral Raise |
Calf Raises |
Chest Supported Row
Curls |
Deadlift |
Decline Dumbell Press |
Dips |
Flat Dumbell Press |
Floor Press
Incline Dumbell Press |
Lat Pull-down |
Lateral Shoulder Raise |
Leg Curls |
One Legged Squat
Push-ups |
Rope Press-down |
Seated Dumbell Clean |
Seated Dumbell Press |
Seated Row |
Shrug
Side Lunge |
Stiff Legged Deadlift |
Squat
The DeadliftThe second of the core exercises, the deadlift is often ignored by lifters because it is simply very taxing. This exercise works the entire back as well as the rest of the posterior chain including the glutes and hamstrings. 1. With the bar on the floor, stand with the shins as close as possible to the bar. Feet should be slightly wider than shoulder width. 2. Keeping the back straight and the head up and focused on some point on the wall, bend at the knees and waist and grip the bar with an alternating grip (one palm facing you, one palm away). 3. As you lift, keep the bar as close to the body as possible. 4. Stabilize the body by tightening the abs and holding the shoulders back. Begin the lift by pushing your feet down and out. 5. When the legs are straight finish the lift by thrusting the hips forward and straightening the upper body. 
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