Smith Machine Single Seated Calves Raises
https://youtu.be/KdPIspTFd80 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Take the bar off the rack and rest it on your left thigh. Allow your heel to drop as far as possible without touching the floor. This is the exerting position. Execute the movement
Smith Machine Single Legs Calves Raises
https://youtu.be/mpz2c562aco 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Take the bar off the rack and rest it on your left thigh. Allow your heel to drop as far as possible without touching the floor. This is the exerting position. Execute the movement
Smith Machine Deadlift
https://youtu.be/I0OMT_0tLZQ 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set the Smith machine bar to the lowest setting, which will be on the safety catches, and stand just behind the bar and place the weights where your feet will go (about hip-width apart).
Standing Crossover Cable High Reverse Fly
https://youtu.be/m7f5YY4Q9GU 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Position two cables at chest height and attach a handle. Reach across your body and grab one handle with a neutral grip. Repeat for the opposite arm. Position the arms straight ahead holding onto
Single Arm Cable Lateral Raise
https://youtu.be/qcN1h3WmdEU 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Position a cable at the lowest position possible and attach a single handle. Reach across your body and grab the handle with a neutral grip. Keep the elbow slightly bent and pull the handle
Double Arm Front Cable Raise
https://youtu.be/smZqHsDEdig 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Attach a single grip handle to the lowest notch of each cable pulley. Then, stand between the pulleys and grip both handles. Now, while standing straight, lift both arms upward to shoulder level with
Cable Lateral Raise
https://youtu.be/YFZtnu9pWqI 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Select a weight that you can lift with only one shoulder. Stand next to the pulley machine with your feet shoulder-width apart. To maintain good posture, push your chest forward, and point your shoulders
Shoulders-Cable Front Raise-Overhand Grip
https://youtu.be/ViCOboBrnPQ 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Using a Free-Motion or dual pulley cable machine, set the pulley on both sides to just at or above shoulder height. A pair of weight lifting gloves or GymPaws® lifting grips will help you
Shoulders-Cable Crossover Reverse Shoulder Raise
https://youtu.be/ow2tlQ6JmGg 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Using a Free-Motion or dual pulley cable machine, set the pulley on both sides to just at or above shoulder height. A pair of weight lifting gloves or GymPaws® lifting grips will help you
Shoulders-Cable Crossover Reverse Flyes
https://youtu.be/gy5eH-J5yMI 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Try to keep your torso upright, not leaning too far forward or back. To target the posterior (rear) deltoid, your arms should move directly back (and downward slightly) almost parallel to the floor. If