Tips for each Exercise

Bodybuilding Workout - Tips for each Exercise

Squats - Since this is your first exercise, you may want to do 2 or 3 short and easy warm up sets to get ready. This will be your hardest exercise most likely, so we put it at the beginning so you can throw everything you can at it. Lifting to failure on squats means almost falling down on your last rep. Be sure to go all the way down and have a partner or rack there to help you if needed.

Leg Extensions - Use a full range of motion. Go all the way up and all the way down.

Leg Curls - Use a full range of motion and do not "jerk" the weight up.

Dumbbell Pullovers - Your first upper body exercise. Be sure to do a good warm up set so you do not injure yourself. Lift heavy and do not rest at the top of the movement.

Barbell Overhead Shoulder Press - Do these in front of your face, not behind the neck. You can injure your rotator cuff when doing them behind the neck. Go down until the bar is about at chin level, not lower. Slow, slow, slow reps!

Seated Rows - Keep your back straight up and down. Do not move far forward or lean far backwards. You want to be squeezing together your shoulder blades!

Bench Press - Slowly, go down and touch your chest around your nipple area. Do not use momentum to get the weight up. Use a spotter and get an extra rep with his help to really blast the muscle.

Barbell Bicep Curls - Do not sway! Keep your elbows at your side and do not move them. Squeeze your biceps upward.

Tricep Extensions - Keep your body straight up, do not lean over too much.

Weighted Pullups - If you can't do pull-ups, do pulldowns. Do these slowly and go all the way up and down. Use the wide-grip bent bar.

Weighted Dips - Strap on the weight! Keep your body straight up and down, do not lean over too much. You want to be working your triceps, not your lower chest.

Standing Calf Raises - Go all the way down and up. Don't use too heavy of a weight where you can only do partial reps. Feel the burn!

Abs - Choose a good exercise that uses some resistance. Don't work your abs on any off days. Abs are normal muscles just like your shoulders and chest!