Exercise Library

Leg extensions

Quadriceps Extension For this exercise, you will need to use a leg extension machine. First, choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. Adjust the pad so that it falls on top of your lower leg (just above your …

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Backward Lunge

Dumbbell Backward Lunges Stand with your torso upright holding two dumbbells in your hands by your sides. In preparation to step backward, slowly lift one foot off the floor and find your balance on the standing leg. Try not to move the standing foot and maintain balance. Hold this position briefly before stepping backward. The …

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Inclined Dumbbell Fly

Inclined Dumbbell Chest Fly Incline dumbbell flys works the pectoral major. Set the bench to an angle of 30-60 degrees. Under 30 degrees is a flat dumbbell fly, and over 60 is a shoulder press. Holding a dumbbell in each hand with palms facing each other, lie on your back on an inclined bench with your …

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Rest 30 seconds


Rest 40 seconds


Rest 60 seconds


Rest 90 seconds


Rest 120 seconds