Body Solid GCEC-340 Manual page 26

EXERCISETIP
L iste d b e lo w are B o d y -S o lid ' s p ic k s o f th e b e s t e x e rc is e s you can d o for e a c h b o d y p art. These e x e rc is e s c a n be
d o n e u sin g free w e ig h ts , m a c h in e s a n d m u lti-sta tio n g ym s. Lea rn to d o e a c h e x e rc is e in p ro p e r form . You can
m a ke s u b s titu tio n s in y o u r tra in in g a nd try v a ria tio n s of e a c h u sin g d iffe re n t B o d y -S o lid g rip s , c a b le a tta c h m e n ts and
a c c e s s o rie s to s lig h tly c h a n g e the e m p h a s is o f a p a rtic u la r e xe rc ise . Note: M a n y m o ve m e n ts, e s p e c ia lly m u ltijo in t
e xe rc ise s , w o rk m ore th an one m u s c le g ro u p . For e xa m p le , you r fro n t d e lto id s a n d tric e p s are s tim u la te d d urin g
b e n c h / c h e s t p re s s in g m o ve m e n ts.
CHEST
T h is p o w e rfu l m u s c le g ro u p
c o rn e rs to n e o f a w e ll-d e v e lo p e d u p p e r
b o d y. To m o s t " : w o rk y o u r
^
" . . J ' ' ,
p e c s , in c lu d e b o th p re s s in g a n d fly
m o v e m e n ts a n d v a ry th e a n g le o f th e
b e n c h from d e c lin e to fla t to in c lin e .
BENCH / CHEST PRESS
IN CLIN E PRESS
DECLINE PRESS
PEC FLY
IN CLIN E FLY
DECLINE FLY
CABLE CROSSOVER
DIPS
SHOULDERS
T h e s h o u ld e r jo in t, w h ic h h a s th e
g re a te s t ra n g e o f m o tio n o f all jo in ts in
th e b o d y , is b e s t w o rk e d b y tra in in g all
th ree d e lto id he ad s. In c lu d e a p re s s in g
m o v e m e n t fo llo w e d b y a ra is e fo r e a ch
o f th e th re e h e a d s.
SHOULDER PRESS
BEHIND THE NECK PRESS
FRONT DELTOID RAISE
LATERAL (S ID E ) DELTOID RAISE
BENT-OVER LATERAL DELTOID RAISE
REVERSE PEC-FLY
UPPER BACK
A p o w e rfu l u p p e r b a c k is m a rk e d by
b o th m id d le -b a c k th ic k n e s s a n d w id th
(th e s o u g h t-a fte r V -ta p e r). T h is
b e s t a c h ie v e d b y c o m b in in g v a rio u s
ro w s w ith p u ll-d o w n s a n d p u ll-u p s .
R e m e m b e r to v a ry y o u r g rip to s lig h tly
c h a n g e th e stim u lu s.
PULL UP
UPRIGHT ROW
LAT PULLDOW N
SEATED ROW
BENT OVER ROW
HIGH ROW
REVERSE GRIP PULLDOW N
TRAPS
is th e A s ig n a tu re m u s c le o f a stro n g u p p e r
b a ck, w e ll-d e v e lo p e d tra p s h e lp p reve nt
n e c k injury. S h ru g m o v e m e n ts sh ould
b e d o n e w ith h e a vy w e ig h ts in a s tra ig h t
u p -a n d -d o w n m o tio n .
S
TRAIG HT BAR SHRUG
D UM B B ELL SHRUG
BEHIND THE BACK SHRUG
U PRIGHT ROW
LOWER BACK
Im p o rta n t n o t o n ly fo r s p in a l p ro te c tio n
b u t a ls o b e c a u s e it' s th e s e a t o f p o w e r
fo r m a n y e x e rc is e s . If y o u s p e n d a grea t
de al o f tim e c ru n c h in g fo r ab s, you ne ed
to b a la n c e y o u r tra in in g fo r c o m p le te
d e v e lo p m e n t a n d m u s c u la r b a la n c e .
PULL UP
U PRIGHT ROW
LAT PULLDOW N
SEATED ROW
BENT OVER ROW
HIGH ROW
REVERSE G RIP PULLDOW N
TRICEPS
T h is th re e -h e a d e d m u s c le on th e b a c k
o f y o u r a rm is in v o lv e d in e x te n s io n o f
th e e lb o w . L ik e th e b ic e p s , th e tric e p s
c ro s s th e e lb o w a n d s h o u ld e r jo in ts.
B e ca u se o f this, yo u can a n d sh ould w ork
th e tr ic e p s th ro u g h a v a rie ty o f a n g le s
is to e n s u re c o m p le te d e v e lo p m e n t.
LYING TRICEPS EXTENSION
CABLE TRICEPS EXTENSION
CABLE TRICEPS PRESSDOW N
C LO SE-G RIP BENCH PRESS
REVERSE-G RIP PRESSDOW N
TRIC EPS PRESS
DIPS
BICEPS / FOREARMS
A tw o -h e a d e d m u s c le , th e b ic e p s '
p rim a ry fo c u s is to fle x y o u r e lb o w a n d
s u p in a te y o u r w rist. T h e a b ility to b u ild
y o u r b ic e p s p e a k is la rg e ly g e n e tic ,
b u t e x e rc is e s th a t m a x im a lly s tre ss th e
s h o rt h e a d w ill help.
BICEPS
STANDING BICEP CURL
SEATED BICEP CURL
INC LIN E CURL
PREACHER CURL
CONCENTRATION CURL
O N E-A R M CABLE CURL
FOREARM S
W R IS T CURL
REVERSE W R IS T CURL
ABDOMINALS
T h e re c tu s a b d o m in u s h a s u p p e r a n d
lo w e r re g io n s , b u t y o u c a n 't is o la te on e
a re a o v e r th e other. Still, in c lu d e bo th
u p p e r a n d lo w e r a b m o v e m e n t to m ore
stro n g ly e m p h a s iz e th o s e area s, a n d
do tw is tin g m o v e m e n ts to w o rk th e
o b liq u e s fo r c o m p le te d e v e lo p m e n t.
UPPER AB REGION
CABLE AB CRUNCH
DECLINE BENCH CRUNCH
LOWER AB REGION
REVERSE CRUNCH
HANGING KNEE RAISE
HIP THRUST
OBLIQUES
CABLE SID E BEND
OBLIQUE CRUNCH
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THIGHS / GLUTES
T h e m a in m u s c le s o f th e th ig h s a re th e
q u a d ric e p s w h ic h a re c o m p o s e d o f fo ur
m u s c le s . You h a v e se ve ra l o th e rs ne ar
th e h ip join t, in c lu d in g th e b o d y ' s la rg e s t
m u s c le g ro u p , th e g lu te a ls . M u ltijo in t
m o v e m e n ts (in w h ic h a c tio n o c c u rs at
b o th th e h ip a n d kn e e jo in ts ) a re y o u r
b e s t c h o ic e to w o rk th e s e m u s c le s .
BACK SQUAT
FRONT SQUAT
LEG PRESS
LUNGE
REVERSE LUNGE
S TEP-U P
LEG EXTENSION (d o e s not w o rk g lute s!
HAMSTRINGS
O n th e b a c k o f th e th ig h s ,
h a m s trin g s b a la n c e th e q u a d s a n d
a llo w fo r a w id e ra n g e o f m o ve m e n t.
G o o d e x e rc is e c h o ic e s in c lu d e th o se
th a t w o rk th e h a m s trin g s a n d b o th th e
hip a n d kn e e jo in ts.
DEADLIFT
STIFF-LEGGED D EADLIFT
GOOD M O R N IN G
LYING LEG CURL
SEATED LEG CURL
ONE-LEGGED STANDING LEG CURL
CALVES
C a lv e s c o n s is t o f tw o m a jo r m u s c le s ,
th e g a s tro c n e m iu s a n d so le u s. T h e
la tte r is b e s t w o rk e d w h e n th e kn e e is
fle x e d , as in th e s e a te d c a lf raise.
STANDING CALF RAISE
SEATED CALF RAISE
DONKEY CALF RAISE
LEG PRESS CALF RAISE
HACK SQUAT CALF RAISE
th e