How To Do Workout Exercises

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By Muscle Group All Abs Back Biceps Chest Shoulders Thighs Triceps

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Please note that exercising in proper postural alignment will increase your workout's effectiveness and substantially decrease your likelihood of injury. Therefore, correct posture should be maintained at all times during your exercise program.

Exercises For Your Muscles

Home Exercises
Bodyweight Exercises Crunch - Beginner Crunch - Intermediate Crunch - Advanced Full Sit up Reverse Crunch Standard Pushup Wall Squats Lunges Floor Cobra	Exercises on Ball Cobra Ball Crunch Curl Up Tricep Extensions on Ball
Dumbbell Exercises (Free Weight Exercises)
Biceps (arms) Biceps Curl - Standing Concentration Curls Hammer Curl Squat to Curl - Balance Step Up Biceps Curl - Balance	Back Bent Over Row Shoulder Shrug
Chest Dumbbell Chest Press Dumbbell Incline Chest Press Decline Dumbbell Chest Press	Triceps (back of arms) Alternate Triceps Extensions Dumbbell Triceps Extensions Single Overhead Extension - Standing Single Overhead Extension - Seated
Legs Dumbbell Squats Dumbbell Lunges Lunge to Curl to Press - Balance Squat to Curl to Press - Balance	Shoulders Dumbbell Press Dumbbell Front Raise Dumbbell Lateral Raise Step Up Press to Balance
Barbell Exercises (Free Weight Exercises)
Back Bent Over Row Barbell Shoulder Shrug	Biceps (arms) EZ Curls
Chest Barbell Chest Press Barbell Incline Chest Press Decline Barbell Bench Press	Legs Barbell Squats Barbell Lunges Overhead Squat Overhead Lunge
Triceps (back of arms) Tricep Extensions - EZ Bar Plus Progression Barbell French Press Narrow Grip Bench Press	Shoulders Barbell Shoulder Press
Exercise Machines
Abs (core) Abdominal Crunch - Machine Reverse Ab Crunch - Machine	Obliques (side of stomach) Torso Rotation Machine Cable Rotation Cable Woodchops - High Cable Woodchops - Low Cable Woodchops - Neutral
Back Lat Pulldown Seated Row - Machine Seated Row - Cable Squat to Cable Cobra Squat to Two Arm Cable Row - Stability Cable Row in Lunge Position - Stability	Chest Machine Chest Press Machine Inclined Chest Press Chest Press in Lunge Position Machine Decline Chest Press High Cable Chest Fly Cable Chest Fly Pec Deck Cable Crossover
Biceps (arms) Machine Biceps Curl Cable Biceps Curl	Triceps (back of arms) Extension Machine Tricep Pushdown Machine French Press Cable Pushdowns Using a Rope Cable Pushdowns - Straight Bar Cable Pushdowns - V Bar
Legs Leg Press Leg Extension Hamstring Curl Calf Raise	Shoulders Shoulder Press Machine Machine Side Shoulder Raise Machine Rear Delt Row
Resistance Band (Home Exercises)
Back Band Row Reverse Pulldown Lat Pulldown Stiff Arm Pulldown Band Shoulder Shrug	Biceps (arms) Band Biceps Curl Band Concentration Curls Band Hammer Curl
Chest Band Inclined Chest Press Band Chest Press Band Inclined Chest Fly Band Chest Fly Shoulders Band Shoulder Press Band Side Shoulder Raise Band Front Shoulder Raise Band Rear Delt Row	Triceps (back of arms) Band Tricep Pushdown Band French Press

Postural Guidelines

1. Make sure your head is parallel to the ground and centered over your shoulders.
2. Bring your chest up.
3. As you bring your chest up, your shoulders must relax and not go up. Therefore, relax your shoulders down and back.
4. Tighten your abs by pulling your belly button to your spine.
5. Align your knees with your second and third toes.
6. Make sure your knees are not locked. There must always be a slight bend in them.
7. Stand with your feet spaced comfortably apart (usually hip width).
8. Stand with your body weight placed at the mid points of your feet.

Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.

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