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Katrina's Guide To Exercises: Page Two.

Here are some of my favorite exercises with pictures of how to do them perfectly!

This is page two. Click HERE for page one!


Preacher Curls

Set the height of the bench so it is comfortable. Keep your elbows on the pad at all times.
Bring up the weight slowly and squeeze at the top. This one will burn, baby!

Barbell Curls

The mother of all bicep exercises. Do NOT swing your back. Keep your elbows at your side and LOCKED in one position. Don't bring them forewards or backwards.
Come up slowly and squeeze at the top. Go all the way back down... otherwise you aren't working the full muscle.

Concentration Curls

My friend Josh! This is a good isolation exercise. Keep your back straight up and arched as much as possible.
Go ALL the way down and back up slowly. Keep your torso and elbow in the same position, don't swing or lift your elbow off your leg.

Incline Seated Dumbbell Curls

This one is tough because you can't cheat by swinging your back. On an incline bench, start with your arms all the way down towards the ground.
Come up slowly and keep your elbows at your side.


Standing Calf Raises

Be sure to get a full stretch all the way down and all the way up.
You can also do these with your toes pointing outward or inward, working different parts of the calf muscle.


Barbell Bench Press

Most people's favorite exercise! Keep your elbow OUT at your side at a 90 degree angle from your body, not against your sides.
Come down to your middle chest. Not too low and not too high.

Place your hands as shown and keep your wrists straight. When your arms are in the down position, they should form a 90 degree angle. That means that your hands are located at the right places on the bar.
Keep your feet on the floor at all times and NEVER arch your back upwards.. even if the buff guy at the gym is always doing it.

Incline Dumbbell Bench Press

Using dumbbells on the incline bench works your upper chest. Use the same elbow placement as the barbell bench press. Don't go down TOO far.
Come up slowly and almost touch the dumbbells together.

Incline Dumbbell Flyes

This is also on incline bench, but you can do it on the regular flat bench as well. Come out straight to your side, down to the position shown above.
With your palms facing forward, bring them together and squeeze your chest.

Incline Dumbbell Flyes - With A Twist

Same as the incline dumbbell flyes, but you twist your arms so that your pinkies come together at the end.
Go slow and steady, concentrating on your form at all times. You want results, don't you?

Decline Dumbbell Bench Press

This works more of the lower chest. You can also use a barbell.
Make sure your elbows are positioned as shown above.


Barbell Squats

Possibly the most effective exercise... period! Put the bar on your upper back, not on your neck. Place your feet at about shoulder width.
Keep your back arched inwards and NEVER arch it outwards. Go ALL the way down until your thigh are parallel with the floor. Go SLOWLY up and down. Do not lock your knees at the top of the movement and do not pause.

Dumbbell Lunges

Go forward with one leg at a time, alternating each time. You can also do this with a barbell on your back.
Go down so your knee almost touches the floor. Don't step TOO far forward

Leg Curls

Great for your hamstrings! Position the machine so it is right on your ankles or a little above.
Slowly squeeze your hamstrings up without using momentum! Come all the way up. Go down slowly as well.

Leg Extensions

For isolating your quadriceps. Position the leg pads so they are at your ankles.
Slowly come all the way up and squeeze at the top. Don't do half reps! Keep your back in the same position.

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