Information provided by Jeff Elgie
Page created by Chris Milley

Different Workouts

Different Workouts
Site hosted by Angelfire.com: Build your free website today!
Back to Menu



Biceps Exercise - Barbell Biceps Curl


  1. In correct posture, stand with your legs and grip spaced shoulder width apart.
  2. Keep your abdominal muscles tight, chest up, knees bent and elbows in. Your elbows should remain stable in a fixed position, next to your sides.
  3. Under control, lift the weight directly up while focusing on biceps muscles.
  4. Stop when the weight is 90° from your shoulder joint and reveres the motion back down.
  5. Lower the weight down, stop just before your elbows are straight and reverse the motion back up.



Tricep Dumbbell Extensions




Grab a light dumbbell with one hand. Stand with your feet shoulder width apart. Lift the dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back. Slowly lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle. Slowly lift the dumbbell in an arc motion back to the starting position. Repeat for the desired number of reps. Do the same for the other arm.


Reverse Grip Pulldowns




Position yourself on the lat pull down machine and grab the bar with an underhand grip with your hands about shoulder width apart. Simply pull the bar straight down in front of you until it is about even with the middle of your chest. Slowly return the weight to the start position and repeat.


Ab Workout

  1. Lie face up on the floor and lace your fingers behind your head.
  2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
  3. Straight the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
  4. Switch sides, bringing the right elbow towards the left knee.
  5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.



Different Leg Workouts


Run or cycle for 10 minutes (to warm up your muscles)
Squats - 3 sets of between 6 and 10 reps
Leg Extensions - 3 sets of between 6 and 10 reps
Calf Raises - 3 sets of between 6 and 10 reps
Every one or two months, try alternating between one of the above exercises and one of the following:
Leg Curls, Leg Press
Lunge - 3 sets of between 20 and 30 reps
The number of reps you perform will depend on your fitness goals.
If your aim is for strength or muscle size, perform between 6 - 10 reps.
If your aim is for muscle tone, perform between 10 - 15 reps.
If your aim is for aerobic fitness, perform 20 reps or more. For an aerobic workout, you don't really need to stick to this order. Your main focus is on raising your heartbeat - not lifting weights. Try jumping between these exercises and other muscle groups such as legs, chest etc. Also, try removing weights and perform between 50 and 100 sets of each.