You know the basics. Now for something more challenging!
Barbell Bicep Curls
Holding the barbell with your hands just outside of your hips, using an underhand grip. Keeping your chest up and your elbows tight to your sides, initiate the move by raising your hands slightly so you feel your biceps become engaged. While maintaining tension on your biceps, curl the bar up to shoulder height, then give your biceps a one-second squeeze. Start to lower the bar slowly, keeping your biceps tensed and engaged to work as many muscle fibres as possible. Once the bar is back in the start position, straighten your arms fully to tense your triceps to ensure that your biceps are worked through the fullest possible range of motion.
Start with a shoulder width or slightly wider than shoulder width grip on the bar. keep your back straight and pull the bar down to your chest. make sure your elbows is pointing straight down. squeeze your shoulder blades as you pull the bar down. reverse the movement in a slowed and controlled manner back to the starting position
Pec Dec Machine Flies
Press your back firmly against the back of the platform with your feet flat on the floor. Grab one handle of the machine with each hand. Depending on the model, the pec deck may have a resting pad. Gripping the pec deck handles, pull your arms toward your body while contracting your pectoral muscles. Bring the handles or arm pads in front of your chest, hold the position for a couple of seconds, and then slowly release back to starting position.
Seated Cable Rows
Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms. Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out. Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips.
Barbell Bench Press
Lie flat on a bench and set your hands just outside of shoulder width. squeeze shoulder blades together, Inhale and allow the bar to descend slowly by unlocking the elbows. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest. Push the bar back up in a straight line while keeping your shoulder blades pinched together.
Barbell Bent-Over Row
Grab barbell with hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body at an angle of 45 degrees. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.
With your feet flat on the floor, bend at the knees and grab the bar with hands shoulder-width apart. Keep your head in a neutral position by looking forwards. Keep your chin up. Keeping your back straight, lift the bar using your legs and driving your hips forward. Drive upwards as explosively as possible. squeeze your glutes to lock out. Reverse the movement and slowly lower the bar back to the starting position.