Exercises

Exercises

 

This site will guide you in performing the exercises properly and safely. Search the instructions of the exercises in your program from the list below and learn to do the movements right. Conduct each movement carefully from the start to finish. During the action, focus on the muscle that is being trained.

Exercise (variation)

Trained muscle

Forward lunge

thighs, buttocks

Forward lunge (dumbbell)

thighs, buttocks

Forward lunge (barbell)

thighs, buttocks

Triceps dip

triceps, chest

Triceps dip (with weight)

triceps, chest

Triceps dip (bench)

triceps, chest

Push-up

chest, triceps, shoulders

Shoulder shrug (dumbbell)

shoulders

Shoulder shrug (barbell)

shoulders

Shoulder shrug (cable)

shoulders

Bicep curl (dumbbell)

biceps

Bicep curl (barbell)

biceps

Bicep curl (cable)

biceps

Front planck

abdominals

Sit-up

abdominals

Twisting sit-up

oblique abdominals

Alternating Bird Dog

buttocks, back, abdominals

Horizontal leg press

thighs, buttocks

Incline leg press

thighs, buttocks

Seated leg curl

rear thighs

Lying leg curl

rear thighs

Seated leg extension

front thighs

Bent-over row (dumbbell)

back, upper back

Bent-over row (barbell)

back, upper back

Squat (dumbbell)

thighs, buttocks

Squat (barbell)

thighs, buttocks

Side bridge

waist, oblique abdominals

Lying hip extension

buttocks, rear thighs

Chin-up

back, upper back, biceps

Deadlift (barbell)

thighs, buttocks, lower back

Kickback (dumbbell)

triceps

Pushdown (cable)

triceps

Bench press (dumbbell)

chest, triceps, shoulders

Bench press (barbell)

chest, triceps, shoulders

Calf raise (dumbbell)

calves

Seated calf raise

calves

Shoulder press (dumbbell)

shoulders

Shoulder press (barbell)

shoulders

Upright row (dumbbell)

shoulders

Upright row (barbell)

shoulders

Upright row (cable)

shoulders

Lying tricep extension (barbell)

triceps

Seated hip abduction

outer thighs

Standing hip abduction (cable)

outer thighs

Seated hip adduction

inner thighs

Standing hip adduction (cable)

inner thighs

Pec deck fly

chest

Superman

back, lower back

Incline-bench back extension

back, lower back

Seated back extension

back, lower back

Seated row (cable)

back, upper back

Straight-back stiff-leg deadlift

rear thighs, buttocks, lower back

Seated lower-body twist

oblique abdominals

Seated upper-body twist

oblique abdominals

Lying straight leg raise

abdominals

Lying abdominal crunch

abdominals

Seated abdominal crunch

abdominals

Incline bench press (dumbbell)

chest, shoulders

Incline bench press (barbell)

chest, shoulders

Front raise (dumbbell)

front shoulders

Lateral raise (dumbbell)

shoulders

Rear lateral raise (dumbbell)

rear shoulders

Front pulldown (cable)

back, upper back, biceps

Rear pulldown (cable)

back, upper back, biceps

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Salikone.net provides a personal workout routine according to your goals and preferences.

 

Get to know with the user manual and order yourself a workout routine! The website also provides guidance in performing the exercises properly.