User:Vinaygakhar/sandbox

Gym book Neck Lying face down plate neck resistance TARGET MUSCLE GROUP NECK 1.Lie face down with your whole body straight on a flat bench while holding plate behind your head. tip:you will need to position yourself so that your shoulders are slightly above the endof a flat bench in order for the upper ,chest neck and face to be off the bench. this will be your starting psltion.

Lats weighted pull ups TARGET MUSCLE GROUP Lats 1.Attach a weight to a dip belt and secure it around your walst .grab the pull-up bar with the palms of hands facing forward.For a mrdium grip,your hands should be spaced at shoulder width.Both arms should be extended in front of you holding the bar at the chosen grip.

chest incline dumbbell press TARGET MUSCLE GROUP shoulders,Triceps 1.Lie back on an incline banch with a dumbball in ench hand atop your thight.the palms of your hands will be facing each other.

Middle back bent over barball row TARGET MUSCLE GROUP middle back 1.stand erect while holding a barbell with a supinated grip(palms facing up).

Hamstrings glute ham rais TARGET MUSCLE GROUP hamstrings 1. Begin by adjusting the equipment to fit your body. palace your feet against the footplate in between the rollers as you lie facedown .you knees should be just behind the pad.

Soulders clean and jerk TARGET MUSCLE GROUP shoulders 1.With abarbell on the floor close to the shins,take an overhand or hook grip just outside the legs. lower your hips with the weight focused on the heels ,back straight ,head facing forward,chest up,with your shoulders just in front of the bar. this will be your starting position.