TrainLikeMe

Lie flat on a bench, with your arms straight over your shoulders, holding dumbbells.
Bend your elbows until your arms are bent at approximately 90 degrees.
Extend your elbows back to the start position and repeat.

Common Mistakes:

Moving elbows around.
Using excessive momentum.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Triceps

Triceps brachii

Secondary Muscles

64f716a408274275609be395

Dumbbell

Front Raise

Notes:

Key Points:

Start by holding the dumbbells by your sides with palms facing behind you.
With your arms straight, raise them up until your hands are at shoulder height.
Slowly lower them back to the start position and repeat.

Common Mistakes:

Swinging the weights up with momentum.
Hinging from the hips to pull up weight.
Bending the wrists.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Forearms

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Pin loaded

Lat Pull Down

Notes:

Key Points:

Use an overhand grip on the bar with your hands spaced shoulder width apart.
Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
Ensure that you are activating the lats to pull down the weights.

Common Mistakes:

Leaning back to make the exercise easier.
Pulling the bar towards your face instead of middle chest.
Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Biceps, Traps

Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups

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Dumbbell

2DB Bench Row

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Pull weights towards hips, squeeze shoulder blades. Mistakes: Rounding back, using momentum.

Where you should 'feel it':

Primary Muscles:

Lats, Traps

Latissimus Dorsi, Trapezius

Secondary Muscles

Biceps, Lower Back

64f7168d9081d4163965b2c8

KettleBell

Teapot

Notes:

Key Points:

Hold the kettlebell on one side and place your other hand on your hip.
Lean to the side as far as comfortable.
Extend back to the start position and repeat.

Common Mistakes:

Leaning slightly forward or back.
Rushing repetitions.
Lifting with the shoulder.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Obliques

Secondary Muscles

634a62185cb8ac0617e92627

Bodyweight

Back Extension

Notes:

Key Points:

Adjust the pad length to be at the top of your quads but below the hips.
With your arms crossed over your chest bend from the hips over the padding.
Bend to a point that tests you, then slowly return to a straight spinal position.

Common Mistakes:

Hyperextending your back past a straight spine.
Using momentum to drop yourself down or swing up.
Positioning the padding too high so you can't hinge over.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lower Back, Glutes, Hamstrings

Erector Spinae, Gluteus Maximus, Hamstrings

Secondary Muscles

Abs

Back Extension - Bodyweight - Roman Chair muscle groups

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Dumbbell

Dumbbell Bench Press

Notes:

Key Points:

Lie down on a flat bench with your elbows flared out at 45 degrees.
Extend your elbows out until they're almost straightened.
Bend your elbows back down to the start position and repeat.

Common Mistakes:

Hips coming off of the bench.
Elbows flared at 90 degrees.
Wrists out of line with forearms.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Dumbbell Bench Press - Dumbbell muscle groups

66531e4c8592e088c9732540

Dumbbell

2DB Lateral Raise

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Lift to shoulder height, control the descent. Mistakes: Swinging weights, lifting too high.

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Traps

64f7169eb278972a21fe652c

Bicep Curl

Bicep Curl - Dumbbell

rest

6548b6696725371193809bdd

Skull Crushers

Skull Crushers - Dumbbell

rest

64f716a408274275609be395

Front Raise

Front Raise - Dumbbell

rest

634a62185cb8ac06f7e9264b

[{'exercise_type': 'no equipment', 'exercise_name': 'Pull Up - Bodyweight', 'loading_mechanism': 'Bodyweight', 'exercise_id': '64f716d4e65eb686508eb3ce'}, {'exercise_type': 'progression', 'exercise_name': 'Lat Pull Down - Plate loaded - Hinge Upper', 'loading_mechanism': 'Plate loaded', 'exercise_id': '634a62185cb8ac31e8e9267d'}, {'exercise_type': 'regression', 'exercise_name': 'Lat Pull Down - Pin loaded - Lat Pull Down Bar', 'loading_mechanism': 'Pin loaded', 'exercise_id': '634a62185cb8ac06f7e9264b'}, {'exercise_type': 'similar_equivalent', 'exercise_name': 'Seated Cable Row - Pin loaded - Isolated', 'loading_mechanism': 'Pin loaded', 'exercise_id': '6450fd9465e2490f2e223474'}, {'exercise_type': 'similar_different_mechanism', 'exercise_name': 'Bent Over Row - Barbell', 'loading_mechanism': 'Barbell', 'exercise_id': '65364746aa4e09c88de4b751'}]

Lat Pull Down

Lat Pull Down - Pin loaded - Lat Pull Down Bar

rest

66531e4b841a04cd9eac6d71

2DB Bench Row

rest

64f7168d9081d4163965b2c8

Teapot

Teapot - KettleBell

rest

634a62185cb8ac0617e92627

Back Extension

Back Extension - Bodyweight - Roman Chair

rest

63a2f61f208c7d1a77cd513a

Dumbbell Bench Press

Dumbbell Bench Press - Dumbbell

rest

66531e4c8592e088c9732540

2DB Lateral Raise

rest

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