Fat-Burning Diet and Nutrition Guide

Keep a slight bend in your knees and your back flat throughout the movement. Lower the bar to midshin level, keeping the bar cl ...

Rest the bar on your traps, just below the base of your neck. Maintain a flat lower back throughout the movement. Look straight ...

Leg Extensions, Contracted: Quadriceps Angle your feet slightly outward. Pause at the top for a count before lowering. Don’t sw ...

G a s t ro c n e m i u s Donkey Calf Raises, Stretch: Gastrocnemius Keep your knees almost locked and your torso at a right ang ...

A b d o m i n a l s Allow the cable to pull you back to where your rectus abdominis is stretched, then, without pausing, initia ...

Use a shoulder width underh a n d grip on the bar. Start each rep with the bar against your front thighs. Curl the bar till it ...

Use a straight bar with your palms up and your hands about shoulder width apart. Brace your upper arms against the vertical sid ...

Tr i c e p s Lying Triceps Extensions, Midrange: Triceps Overhead Barbell Extensions, Stretch: Triceps Use an overhand grip wit ...

Dumbbell Kickbacks, Contracted: Triceps Grip the bar with your palms facing down and your hands slightly narrower than shoulder ...

F o re a rm s Wrist Curls, Contracted: Forearm Flexors The same as reverse wrist curls, except you use a palms up grip on the b ...