Barbell

Barbell Hack Squat

Inner Legs

1. Hold Barbell behind you at arms’ length.
2. Keep bar tucked against buttocks and upper thighs.
3. Palms up, facing back, hands as wide as hips.
4. Turn  wrists up to lock bar solidly.
5. Bar stays this way at all times.
6. Head up, eyes up at 45 degree angle.
7. Feet firmly on floor, about 22″ apart.
8. Squat until upper thighs are parallel to floor.
9. Return to starting position.
10. Inhale down, exhale up.
11. Can also be done with a medium stance 16″ apart

Incline Close Grip Barbell Triceps Curls

1. Hold Barbell with hands 6″ apart, palms down.
2. Lie back on incline bench, keeping head off bench.
3. Press bar overhead to arms’ length.
4. Lower bar in semicircular motion behind head until forearms touch biceps.
5. Keep upper arms close to head
6. Return to starting position.
7. Inhale down , exhale up.
8. Can also be done with medium grip or with 2 dumbbells, Palms facing in.

Barbell Front Lunges (Thighs, Hamstrings, Buttocks)

1.Place barbell on upper back.
2.Use comfortable hand grip (similar to the squat)

Seated Barbell Toe Raise (calf muscles)

1.Place raised object on floor about 12″ away from end of bench.
2.Sit at end of bench.

Close Grip Barbell Press (Inner Pectorals and Triceps)

1. Lie on Bench, feet flat on floor.
2. Hold barbell about 12-14″ wide.
3. Lower Bar to chest about 1″ below nipples.
4. Raise bar to arms’ length.
5. Keep elbows out, chest high.
6. Lower weight with complete control, making definite pause at chest.
7. Keep head on bench, do not arch back to sharply.
8. Do not raise hips off bench.
9. Inhale down, exhale up.