Bodybuilding.com - Personal Trainer Transformation Guide: Exercise 5!

This manual will teach you everything you must do to have a great body.

Navigation:

Part 1: Introduction
Part 2: Key Terms
Part 3: Dieting
Part 4: Nutrition
Part 5: Supplements
Part 6: Getting In Shape
Part 7: Steps To Success
Part 8: Exercises
Part 9: Planning
Part 10: Appendix

Back

Pull-Ups (Wide Grip): Start with your hands as wide as the bar will let you go. Bend you knees and cross your legs for balance.	Completing the movement: Pull up until your chin is above the bar. Exhale on the way up. Without pausing at the top, slowly lower yourself.Ã˜ Be sure to lower yourself until your arms are not bent.

Wide-Grip Lat Pulldowns: Sit with your back straight and grab the ends of the bar. Your feet should be flat on the ground.	Completing the movement: Pull the weight down to your upper chest and exhale as you are pulling down. You may lean back slightly to complete the lift. Be sure not to lean back to far or it will put strain on your lower back. Without pausing, slowly let the weight return to the starting position and inhale.

Bent-Over Row: Place one hand and one knee on the bench. Pick up the weight without letting your back curve. Make sure that your shoulders do not tilt, they should be straight and inline with each other. Keep your head up and look straight forward to keep proper form.	Completing the movement: Slowly raise the weight until it touches your chest. Exhale as you pull the weight up to you. Without pausing, lower the weight and inhale as you count to three. Repeat with the other arm.