AB EXERCISES

• Crunches

  Don’t relax your abs at the bottom of the movement — maintain continuous tension for maximum effect.

• Leg Raises

  Don’t let your feet touch the ground and really squeeze your abs at the top.

• Side Crunches

  Monitor your progress and make sure this exercise doesn’t make your waist too big.

BACK EXERCISES

• Deadlifts

  Deadlifts are excellent for building your lats.

• Weighted Chin-ups

  Ensure that your shoulders are warmed up prior to this exercise.

• Bentover Barbell Rows

  Make sure your back keeps its natural arch, and don’t “snap” your neck up and down on this exercise like so many people do.

Muscles: Brachiallis, Biceps brachii — long and short head

BI EXERCISES

• Standing Barbell Curls

  Grip the bar comfortably at shoulder width.

• Hammer Curls

  Don’t let the weight hang — maintain continuous tension throughout the movement.

• Preacher Curls

  If you’re using dumbbells on this exercise then you can supinate your wrist at the top for maximum contraction.

Muscles: Gastrocnemius, Soleus, Peroneus brevis, Flexor hallucis longus, Tibialis anterior, Peroneus longus, Extensor digitorum longus

CALF EXERCISES

• Standing Calf Raises

  Keep good form by keeping your feet parallel.

• Seated Calf Raises

  Never bounce the weight, as this will lead to strain and injury — instead, control it and emphasize the burn.

• Donkey Raises

  This is a chance to kick it old-school — like Arnold and Franco. Just keep your head up and eyes forward to ensure proper form and load distribution.

Muscles: Deltoid — anterior, medial and posterior head

DELT EXERCISES

• Standing Military Press

  Keep good form by tightening your back and abs.

• Barbell Upright Rows

  Keeping a shoulder-width grip will activate your delts, while a closer grip will hit your traps more.

• Lateral Dumbbell Raises

  Keep your elbows high at the top of this movement.

Muscles: Brachioradialis, Flexor carpi radialis, Flexor carpi ulnaris, Extensor pollicis longus, Extensor pollicis brevis, Extensor carpi ulnaris, Abductor pollicis longus, Palmaris longus, Pronator teres

FOREARM EXERCISES

• Reverse Barbell Curls

  Excellent for building bodybuilder-worthy forearms that would make Popeye proud.

• Barbell Wrist Curls

  Perform this exercise by placing your forearms on a bench, or stand with the bar behind you.

• Hammer Curls

  Don’t let your wrists hang.

Muscles: Gluteus medius, Gluteus maximus

GLUTE EXERCISES

• Squats

  Squeeze your glutes at the top of motion.

• Barbell Lunges

  Use a weight that will force you to work hard, but don’t sacrifice good form.

• Cable Kickbacks

  Don’t worry if people make fun of you — they work.

Muscles: Iliotibial band, Biceps femoris, Adductor magnus, Semitendinosus, Gracilis, Semimembranosus

HAMSTRING EXERCISES

• Squats

  This is the best overall bodybuilding exercise.

• Leg Curls

  Don’t rock the weight. You can alternate between a single or double leg curl machine. If you don’t have a machine, lie on a bench and use a dumbbell between your feet.

• Straight-Leg Deadlifts

  Focus on bringing out the separation in your hams. There’s nothing more impressive than strong hamstring tie-ins.

Muscles: Erector spinae, Thoracolumbar fascia

LOWERBACK EXERCISES

• Hyperextensions

  Slightly flex your lower back at the top of the movement — don’t hyperextend it, as this may cause injury.

• Good Mornings

  Use light weight and emphasize precise control over the weight. Keep your head up and eyes looking forward.

• Straight-Leg Deadlifts

  Let the weight hang naturally in front of your body, as though it’s a pendulum. Keep your head up and eyes looking forward.

Muscles: Pectoralis major, Pectoralis minor

PEC EXERCISES

• Bench Press

  Check your ego at the door — don’t bounce the bar off your chest.

• Incline Dumbbell Press

  Use your thighs to “kick” the weight into starting position.

• Weighted Dips

  Add weight only when you can do solid reps. Try your own body weight first and build from there.

Muscles: Sartorius, Pectineus, Adductor longus, Gracilis, Tensor fasciate latae, Vastus medialis, Rectus femoris, Vastus lateralis

QUAD EXERCISES

• Squats

  Keep your head up, eyes looking forward and drive the weight through the full range of effective motion.

• Leg Press

  Maintain good form — anchor your glutes to the seat, and perform with a full range of motion.

• Barbell Lunges

  Don’t let your knee extend over your stepping foot.

Muscles: Trapezius

TRAP EXERCISES

• Deadlifts

  Start with the bar in the rack — this will give you a good feel for the weight that you’re going to move.

• Close-grip Upright Rows

  Keep your elbows high and pull up the weight toward your neck.

• Shrugs

  Develop your grip strength — don’t use straps.

Muscles: Triceps brachii — lateral, long and medial head

TRIS EXERCISES

• Reverse-Grip Bench Press

  Firmly grip the bar so it doesn’t roll out of your hands.

• Cable Pressdowns

  Squeeze your triceps at the top of the movement for maximum stimulation and growth.

• Skullcrushers

  Maintain good form and control — just don’t crush your skull.

- Team FBB