Overhead barbell triceps curl (Targets your triceps)
  • While holding a barbell or EZ Curl bar with a pronated grip (palms facing forward), lie on your back on a flat bench with your head close to the end of the bench. Tip: If you are holding a barbell grab it using a shoulder-width grip and if you are using an E-Z Bar grab it on the inner handles.


  • Extend your arms in front of you and slowly bring the bar back in a semicircular motion (while keeping the arms extended) to a position over your head. At the end of this step your arms should be overhead and perpendicular to the floor. This will be your starting position. Tip: Keep your elbows in at all times.


  • Lower the bar by bending at the elbows and while keeping the upper arm stationary. Keep lowering the bar until your forearms are perpendicular to the floor.


  • Bring the bar back up to the starting position by pushing the bar up in a semi-circular motion until the lower arms are also parallel to the floor. Contract the triceps hard at the top of the movement for a second. Tip: Again, only the forearms should move. The upper arms should remain stationary at all times.


  • Repeat.


Flyes with dumbbells (Targets your chest muscle)

Grasp two dumbbells. Lie supine on bench. Support dumbbells above chest with arms fixed in slightly bent position. Internally rotate shoulders so elbows point out to sides.

Lower dumbbells to sides until chest muscles are stretched with elbows fixed in slightly bent position. Bring dumbbells together in wide hugging motion until dumbbells are nearly together. Repeat.


Barbell stationary lunges (Targets your leg muscles)
  • Place barbell on the rack so that it’s just below your shoulder height when standing next to it. Add desired weight plates and safety clips to each end. With your back to the squat rack, place shoulders underneath barbell and hands on barbell, then straighten legs to lift barbell off rack.


  • Take a small step forward so barbell is away from squat rack.) Place one foot forward and the other foot back so that you have a wide stance between your feet, with toes pointing forward, abs engaged, and back straight.


  • Bend at both knees to lower your body straight down towards the ground, but without exceeding 90-degree bends at the knees. 


  • Straighten the legs to push back up to the start position to complete one rep. 


Barbell chest press (Targets your chest muscle: pectoralis)
  • Lie supine on bench. Dismount barbell from rack over upper chest using wide oblique overhand grip.


  • Lower weight to chest. Press bar upward until arms are extended. Repeat.


Seated dumbbell biceps curl (Targets your biceps muscles)
  • Sit on a bench, rest one arm against your thigh and hold a dumbbell with that hand down between your legs, palm facing the other leg.


  • Raise the dumbbell until it reaches your shoulder and slowly lower it back down after a short pause. Alternate after a set.


  • Try NOT to jerk your upper body in an effort to help you lift the weight. 


Triceps kick-backs with cables (Targets your triceps muscles)
  • Set up for the cable triceps kickback by attaching a single grip handle to a low pulley cable machine and selecting the weight you want to use.


  • Grasp the handle using both hands.


  • Bring the elbow up as far as possible and keep it tight in by your side. This is the starting position for the exercise.


  • Keeping your elbow in place and your body fixed, and extend your arm out as far as possible.


  • Squeeze the triceps, and then slowly lower the weight back to the starting position.


  • Repeat it for desired reps. 


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