Exercise of The Day: Olympic Bar Standing Reverse Curls

Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Grip the bar with your palms turned down, and allow the bar to hang down in front of you. Allow your wrists to bend down as far as possible.

Movement: - Exhale while curling the bar up as far as you can, moving only your wrist.  Inhale as you slowly lower the bar back down to the starting position.  Repeat as required.

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Exercise of The Day: Smith Machine Narrow Grip Chest Press

Starting Position: Position a flat bench in the Smith machine and lie on it with your feet flat on the floor. Adjust the bar so that is directly above your chest. Unlock the bar and grasp with your palms 8-10 inches apart, turned away from you. Lower the bar so that it is close to your chest.

Movement: - Exhale while pressing the bar up until your arms have just a slight bend in them.  Inhale as you slowly lower the bar to the starting position.  Repeat as required. Rotate the bar back into a locked position, once complete.

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Exercise of The Day: Single Upper Cable Curls

Starting Position: Attach a handle to an upper pulley and stand facing it. Grip the handle with your right hand, palm turned up.

Movement: Exhale as you curl the handle down towards your shoulder. Inhale as you slowly lower the handle back up to the starting position. Repeat as required on other side.

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Exercise of The Day: Hammer Strength Alternating Iso Pulldown

Starting Position: Position yourself in the machine with your chest against the pad and your feet flat on the floor. Grip the handles with your palms turned down.

Movement: Exhale as you alternately pull the handles down, pointing your elbows back until the handles are on either side of your chest. Inhale as you slowly return the handles back up to the starting position. Repeat as required.

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Exercise of The Day: Slant Board Leg Lift

Starting Position: Lie on your back on a flat slant board and grip the support pad behind your head with arms outstretched. Raise your legs straight up.

Movement: Exhale as you lift your hips off of the bench and press your legs up as high as you can. Inhale as you slowly return your legs back down to the starting position. Repeat as required.

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Exercise of The Day: Incline Dumbbell French Press

Starting Position: Sit on an incline bench with your back against the pad and your feet flat on the floor. Hold a dumbbell in each hand on either side of your head, palms turned in. Bend your elbows and allow the dumbbells to hang down behind your head.

Movement: - Exhale as you straighten your arms while pushing the dumbbells above your head. Exhale as you slowly return the dumbbells back down to the starting position.  Repeat as required.
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Exercise of The Day: Calf Machine Shrug

Starting Position: -Step into a standing clave raise machine backwards so that your back is toward the stack of weight.  Position the machine so that the pads rest on your shoulders, cross your arms down in front of your body and tuck your chin down, Keeping your back straight.

Movement: - Exhale, as you lift or shrug your shoulders to the highest possible position, hold the position briefly.  Inhale as you slowly lower the weight to the starting position.  Repeat as required.

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Exercise of The Day: Olympic Bar Stiff-Legged Deadlifts

Starting Position: Grip the bar with your palms turned toward you and your arms straight so that the barbell is hanging directly below your shoulders. Bend at your waist keeping your back and legs straight.

Movement: - Exhale as you raise yourself to a standing position, holding the bar at your waist.  Inhale as you slowly lower the bar back to the starting position.  Repeat as required.

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Exercise of The Day: Upper Pulley Cable Chest Press

Starting Position: Attach a handle to two upper pulleys and stand with your feet shoulder width apart between them. Grip both of the handles at shoulder level with your palms turned down.

Movement: Exhale as you press the weight away from you until your arms have just a slight bend in them. Inhale as you slowly return the handles back to the starting position. Repeat as required.

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Exercise Of The Day: Single Reverse Grip Low Cable Curls

Starting Position: Attach a handle to a low pulley and stand facing it. Grip the handle with your right hand, palm turned down.

Movement: Exhale as you curl the handle up towards your shoulder. Inhale as you slowly lower the handle back down to the starting position. Repeat as required on other side.

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