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Archive 4 sets (Reps- 20,15,12,10) INSTRUCTIONS Machine leg curl/hamstring curls- 4 sets (Reps- 20,15,12,10)   Leg curls target the hamstrings (biceps femoris, semitendinosus, and semimembranosus) and calf muscles (gastrocnemius and soleus muscles).    When lowering your feet back down, your buttocks (gluteus muscles), thighs (quadriceps), and front 3 sets (Reps- 25,25,25,) INSTRUCTIONS Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint. Lower your body until your thighs are parallel 4 sets (Reps-15, 15, 15, 15) Instructions Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, 4 sets (Reps-15, 15, 15, 15) Instructions This is an exercise for rear deltoid,shoulder, biceps and back strengthening. Set the bar to the lowest setting. Place your feet shoulder width apart with a slight bend in the knees. Bend at the 3 sets (Reps- 15, 12, 10,) Instructions Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. 3 sets (Reps- 15, 12, 10,) Instruction This is an exercise for chest, triceps and shoulder strengthening. Grasp the dumbbells in each hand and lie on a flat bench with your feet firmly on the ground. Extend your arms up over 3 sets- (Reps-20, 15, 10,) Instructions Using a smith machine Place a flat bench underneath. Adjust the Place barbell to a height that you can reach when lying down, having your arms almost fully extended. Lie down on the flat bench. Using a