Mustang Power

1. Using light dumb bells (10-15 lbs.) hold the dumb bells comfortably at your side with your palms facing in.
2. Raise the DB's up keeping a slight bend in your elbow until your arms are parallel to ground.
3. Descend slowly and repeat. Do not jerk or use momentum.
   
   

1. Start with a manageable weight of dumb bells.
2. Start with the DB's at shoulder height with an athletic stance.
3. Raise the DB's above your head until your arms are almost fully extended. Do not lock your elbows at the top.
4. Keep the DB's under control as you bring them down.
   
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   Skull Crushers

   Steps:

   1. Lie flat on your back with either dumbbells or a curling bar with weights in your hands.
   2. Hold the bar perpendicular to the floor to start.
   3. Keeping your upper arm perpendicular to the ground, slowly lower the bar down until it reaches close to your head.
   4. Push the bar back up to the starting position keeping the upper arm perpendicular.
      
      

   
   

   Good Mornings

   Steps:

   1. Start with the barbell comfortably on your back (as in a squat) and start in an athletic position.
   2. Keeping your head up and back flat BEND AT THE HIPS until your back is almost parallel to the ground. Do this in a very controlled manner and make sure you don't have too much weight.
   3. Stop when almost at parallel and raise back to the starting position keeping your head up and back straight.
      

   
   
   

Dumbbell Rows

Steps:

1. Begin with a dumbbell with one hand and the opposite hand free.
2. Place the opposite hand on a bench (or other surface of comparable height) in front and bend your body so that your back is flat and your knees are slightly bent.
3. Pull the dumbbell upward from a hanging position until your upper arm is parallel with the floor.
4. Descend slowly and under control.

Zottman Curls

Steps:

1. Start with your feet shoulder width apart and a dumbbell in each hand with your palms facing out.
2. Keeping your elbows tight to your sides and your back straight curl the weight until you reach the top.
3. Turn the weights so that your palms now face out.
4. Slowly descend with your palms facing out until you reach the bottom.

Inverted Rows

Steps:

1. Start by placing a 45 lb. bar inside a squat rack or other holder about arm length off the ground (about 2 ft).
2. Lie flat on your back under the bar and grab the bar with a wide grip in a position so that your arms are perpendicular to your body.
3. Keeping your whole body straight pull yourself up so that the bar touches your chest. Do not let your body sag.
   
   

Pull-Ups

Steps:

1. Start hanging from a bar with your arms fully extended.
2. Use a grip about shoulder width or wider and either palms facing out or in. (You can also do other variations such as towel pull-ups, shown below).
3. Pull upwards so that your chin goes above the bar.
   
   

Deltoid Raises

Steps:

1. Hold a dumbbell in each hand, letting them hang straight down so they almost touch the knees.
2. Raise the dumbbell in front of you until your arm is parallel to the floor. Do this one arm at a time.

1. Start on a 45 degree incline bench with a dumbbell in each hand positioned close to your chest with your palms facing out.
2. Explode upward until your arms are fully extended while keeping the weight under control.

1. Same as incline press, except done a flat bench. Uses muscle stabilizers more that barbell bench press.
   
   
   

1. Using a narrow grip (6-12 inches) grab a barbell with light weight on it.
2. Standing straight up with a slight knee bend pull the bar up close to your body until it almost touches your chin.
3. Descend slowly to the starting position.