[ { "title": "Body Rows", "mainMuscle": "Back", "secondMuscle": "Biceps, Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/back/bodyRowTN.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/back/bodyRow.jpg", "step1": "1. Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.", "step2": "2. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.", "step3": "3. After a brief pause, return to the starting position.", "step4": "", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Bent Over Barbell Row", "rating": 4 }, { "title": "Chin Up", "mainMuscle": "Back", "secondMuscle": "Biceps, Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/back/chinUpTN.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/back/chinUp.jpg", "step1": "1. Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.", "step2": "2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Tip: Keeping the torso as straight as possible maximizes biceps stimulation while minimizing back involvement.", "step3": "3. As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps muscles in order to perform the movement. Keep the elbows close to your body. Tip: The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.", "step4": "4. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement.", "step5": "5. Repeat this motion for the prescribed amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Wide Grip Lat Pulldown, T-Bar Row", "rating": 4.5 }, { "title": "Deadlift", "mainMuscle": "Back", "secondMuscle": "Hamstrings, Calves, Glutes, Biceps, Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/deadliftsTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/legs/deadlifts.jpg", "step1": "1. Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.", "step2": "2. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.", "step3": "3. After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.", "step4": "4. Lower the bar by bending at the hips and guiding it to the floor.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Hamstrings, Calves, Glutes, Biceps, Forearms", "rating": 5 }, { "title": "Dumbell Row", "mainMuscle": "Back", "secondMuscle": "Biceps, Forearms, Shoulders", "thumbNail": "http://liquorifittraining.com/exerciseLib/back/dbRowsTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/back/dbRows.jpg", "step1": "1. Choose a flat bench and place a dumbbell on each side of it.", "step2": "2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.", "step3": "3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.", "step4": "4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.", "step5": "5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.", "step6": "6. Repeat the movement for the specified amount of repetitions.", "step7": "7. Switch sides and repeat again with the other arm.", "step8": "", "step9": "", "variation1": "Biceps, Forearms, Shoulders", "rating": 4.5 }, { "title": "Good Mornings", "mainMuscle": "Back", "secondMuscle": "Abdominals, Glutes, Hamstrings", "thumbNail": "http://liquorifittraining.com/exerciseLib/back/goodMorningsTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/back/goodMornings.jpg", "step1": "1. Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.", "step2": "2. your back arched and your cervical spine in proper alignment.", "step3": "3. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.", "step4": "", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Band Good Morning", "rating": 3.5 }, { "title": "One Arm Cable Rows", "mainMuscle": "Back", "secondMuscle": "Biceps, Forearms, Traps", "thumbNail": "http://liquorifittraining.com/exerciseLib/back/oaRowTN.jpg", "equipment": "Cable", "topPic": "http://liquorifittraining.com/exerciseLib/back/oaRow.jpg", "step1": "1. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.", "step2": "2. Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.", "step3": "3. With your arm extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lat as you hold the bar in front of you. The right arm can be kept by the waist. This is the starting position of the exercise.", "step4": "4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.", "step5": "5. Hold that contraction for a second and slowly go back to the original position while breathing in. Tip: Remember to rotate the wrist as you go back to the starting position so that the palms are facing down again.", "step6": "6. Repeat for the recommended amount of repetitions and then perform the same movement with the right hand.", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Row, Straight Cable Row", "rating": 4 }, { "title": "Pendlay Row", "mainMuscle": "Back", "secondMuscle": "Biceps, Forearms, Shoulders", "thumbNail": "http://liquorifittraining.com/exerciseLib/back/pRowTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/back/pRow.jpg", "step1": "1. Begin each repetition with the barbell dead on the ground. Take a medium pronated grip on the bar just in front of you. Your torso should be parallel to the ground with your lower back arched and knees partially bent.", "step2": "2. Begin with your shoulders protracted and your thoracic spine partially flexed. Your cervical spine should be neutral. This will be your starting position.", "step3": "3. Initiate the pull by extending your thoracic spine as you flex the elbow, attempting to pull the weight into your abdomen as quickly as possible. Focus on squeezing your shoulders back as you perform the movement retracting your shoulder blades. There should be no movement at the hips or knees and strict technique should be utilized.", "step4": "4. Return the weight to the ground between repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "T-Bar Row, Deadstop Dumbbell Row", "rating": 4 }, { "title": "Rack Pulls", "mainMuscle": "Back", "secondMuscle": "Forearms, Glutes, Hamstrings, Traps", "thumbNail": "http://liquorifittraining.com/pictures/comingsoon.png", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/pictures/comingsoon.png", "step1": "1. Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.", "step2": "2. With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.", "step3": "3. Return the weight to the pins and repeat.", "step4": "", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Deadlift, Barbell Row", "rating": 4 }, { "title": "Straight Arm Cable Pulldowns", "mainMuscle": "Back", "secondMuscle": "Abdominals, Chest", "thumbNail": "http://liquorifittraining.com/exerciseLib/back/saPullDownTN.jpg", "equipment": "Cable", "topPic": "http://liquorifittraining.com/exerciseLib/back/saPullDown.jpg", "step1": "1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.", "step2": "2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.", "step3": "3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.", "step4": "4. While keeping the arms straight, go back to the starting position while breathing in.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Wide Grip Lat Pulldowns, Pull Up", "rating": 4 }, { "title": "Straight Cable Row", "mainMuscle": "Back", "secondMuscle": "Biceps, Forearms, Shoulders", "thumbNail": "http://liquorifittraining.com/exerciseLib/back/sCableRowsTN.jpg", "equipment": "Cable", "topPic": "http://liquorifittraining.com/exerciseLib/back/sCableRows.jpg", "step1": "1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.", "step2": "2. Lean over as you keep the natural alignment of your back and grab the V-bar handles", "step3": "3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.", "step4": "4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Row, Barbell Row", "rating": 4.5 }, { "title": "T-Bar Row", "mainMuscle": "Back", "secondMuscle": "Biceps, Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/back/tBarRowTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/back/tBarRow.jpg", "step1": "1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.", "step2": "2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.", "step3": "3. Then inhale and slowly lower the barbell back to the starting position.", "step4": "4. Repeat for the recommended amount of repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Row, Barbell Row", "rating": 4.5 }, { "title": "Wide Grip Lat Pulldown", "mainMuscle": "Back", "secondMuscle": "Biceps, Forearms, Shoulders", "thumbNail": "http://liquorifittraining.com/exerciseLib/back/wgPullDownTN.jpg", "equipment": "Cable", "topPic": "http://liquorifittraining.com/exerciseLib/back/wgPullDown.jpg", "step1": "1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.", "step2": "2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.", "step3": "3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.", "step4": "4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.", "step5": "5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.", "step6": "6. Repeat this motion for the prescribed amount of repetitions.", "step7": "", "step8": "", "step9": "", "variation1": "Wide Grip Pull Ups, Barbell Rows", "rating": 5 }, { "title": "Barbell Curls", "mainMuscle": "Biceps", "secondMuscle": "Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/bicep/bbCurlsTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/bicep/bbCurls.jpg", "step1": "1. Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.", "step2": "2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.", "step3": "3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.", "step4": "4. Slowly begin to bring the bar back to starting position as your breathe in.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "EZ Bar Curl, Preacher Curl, Dumbbell Bicep Curl", "rating": 4.5 }, { "title": "Concentration Curls", "mainMuscle": "Biceps", "secondMuscle": "Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/bicep/cCurlsTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/bicep/cCurls.jpg", "step1": "1. Sit down on a flat bench with dumbbell in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor.", "step2": "2. Use your arm to pick the dumbbell up and place the back of your upper arms on top of your inner thighs (around three and a half inches away from the front of the knee). A supinated grip closer than shoulder width is needed to perform this exercise. Tip: Your arm should be extended at arms length and the dumbbell should be above the floor. This will be your starting position.", "step3": "3. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.", "step4": "4. Slowly begin to bring the dumbbell back to starting position as your breathe in. Tip: Avoid swinging motions at any time.", "step5": "5. Repeat for the recommended amount of repetitions", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "", "rating": 4 }, { "title": "Cross Body Hammer Curl", "mainMuscle": "Biceps", "secondMuscle": "Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/bicep/cbCurlTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/bicep/cbCurl.jpg", "step1": "1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.", "step2": "2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.", "step3": "3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.", "step4": "4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Alternate Hammer Curls, Incline Inner Biceps Curl", "rating": 3.5 }, { "title": "EZ Bar Curl", "mainMuscle": "Biceps", "secondMuscle": "Forearms", "thumbNail": "http://liquorifittraining.com/pictures/comingsoon.png", "equipment": "E-Z Bar", "topPic": "http://liquorifittraining.com/pictures/comingsoon.png", "step1": "1. Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position.", "step2": "2. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.", "step3": "3. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.", "step4": "4. Slowly begin to bring the bar back to starting position as your breathe in.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Bicep Curl, Seated Dumbbell Curl", "rating": 4 }, { "title": "Hammer Dumbbell Curl", "mainMuscle": "Biceps", "secondMuscle": "Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/bicep/hCurlsTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/bicep/hCurls.jpg", "step1": "1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.", "step2": "2. The palms of the hands should be facing your torso. This will be your starting position.", "step3": "3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.", "step4": "4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Cross Body Hammer Curl, Alternate Hammer Curl, Preacher Hammer Dumbbell Curl", "rating": 4.5 }, { "title": "Head Punchers", "mainMuscle": "Biceps", "secondMuscle": "Forearms", "thumbNail": "http://liquorifittraining.com/pictures/comingsoon.png", "equipment": "Cable", "topPic": "http://liquorifittraining.com/pictures/comingsoon.png", "step1": "1. Stand between a couple of high pulleys and grab a handle in each arm. Position your upper arms in a way that they are parallel to the floor with the palms of your hands facing you. This will be your starting position.", "step2": "2. Curl the handles towards you until they are next to your ears. Make sure that as you do so you flex your biceps and exhale. The upper arms should remain stationary and only the forearms should move. Hold for a second in the contracted position as you squeeze the biceps.", "step3": "3. Slowly bring back the arms to the starting position.", "step4": "4. Repeat for the recommended amount of repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Peacher Curl", "rating": 3.5 }, { "title": "Preacher Curls", "mainMuscle": "Biceps", "secondMuscle": "Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/bicep/pCurlTN.jpg", "equipment": "Machine", "topPic": "http://liquorifittraining.com/exerciseLib/bicep/pCurl.jpg", "step1": "1. To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.", "step2": "2. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position.", "step3": "3. As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched.", "step4": "4. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second.", "step5": "5. \nRepeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Cable Preacher Curl, One Arm Dumbbell Preacher Curl", "rating": 4 }, { "title": "Barbell Bench Press", "mainMuscle": "Chest", "secondMuscle": "Shoulders, Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/chest/bbPressTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/chest/bbPress.jpg", "step1": "1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.", "step2": "2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.", "step3": "3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.", "step4": "4. Repeat the movement for the prescribed amount of repetitions.", "step5": "5. When you are done, place the bar back in the rack.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Bench Press, Machine Bench Press", "rating": 5 }, { "title": "Cable Crossovers", "mainMuscle": "Chest", "secondMuscle": "Shoulders", "thumbNail": "http://liquorifittraining.com/exerciseLib/chest/cableCrossTN.jpg", "equipment": "Cable", "topPic": "http://liquorifittraining.com/exerciseLib/chest/cableCross.jpg", "step1": "1. To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.", "step2": "2. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.", "step3": "3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.", "step4": "4. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.", "step5": "5. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Fly, Pec Deck Fly", "rating": 4 }, { "title": "Chest Dips", "mainMuscle": "Chest", "secondMuscle": "Shoulders, Triceps", "thumbNail": "http://liquorifittraining.com/pictures/comingsoon.png", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/pictures/comingsoon.png", "step1": "1. For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.", "step2": "2. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.", "step3": "3. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.", "step4": "4. Repeat the movement for the prescribed amount of repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Push Up, Barbell Bench Press", "rating": 4 }, { "title": "Decline Push Ups", "mainMuscle": "Chest", "secondMuscle": "Shoulders, Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/chest/dPushUpsTN.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/chest/dPushUps.jpg", "step1": "1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.", "step2": "2. Next, lower yourself downward until your chest almost touches the floor as you inhale.", "step3": "3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.", "step4": "4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Push Up, Dumbbell Bench Press", "rating": 4 }, { "title": "Dumbbell Bench Press", "mainMuscle": "Chest", "secondMuscle": "Shoulders, Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/chest/dbPressTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/chest/dbPress.jpg", "step1": "1. Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.", "step2": "2. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.", "step3": "3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.", "step4": "4. Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.", "step5": "5. Repeat the movement for the prescribed amount of repetitions of your training program.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Floor Press, Incline Dumbbell Press, Bench Press", "rating": 4.5 }, { "title": "Dumbbell Fly", "mainMuscle": "Chest", "secondMuscle": "Biceps, Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/chest/dbFlyTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/chest/dbFly.jpg", "step1": "1. Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.", "step2": "2. Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.", "step3": "3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.", "step4": "4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.", "step5": "5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Pec Deck Fly, Cable Crossover", "rating": 4.5 }, { "title": "Pec Deck Fly", "mainMuscle": "Chest", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/chest/pecFlyTN.jpg", "equipment": "Machine", "topPic": "http://liquorifittraining.com/exerciseLib/chest/pecFly.jpg", "step1": "1. Sit on the machine with your back flat on the pad.", "step2": "2. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.", "step3": "3. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.", "step4": "4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Fly, Cable Crossover", "rating": 4 }, { "title": "Push Ups", "mainMuscle": "Chest", "secondMuscle": "Shoulders, Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/chest/pushUpsTN.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/chest/pushUps.jpg", "step1": "1 . Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.", "step2": "2. Next, lower yourself downward until your chest almost touches the floor as you inhale.", "step3": "3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.", "step4": "4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Bench Press, Barbell Bench Press", "rating": 5 }, { "title": "Stability Ball Push Ups", "mainMuscle": "Chest", "secondMuscle": "Shoulders, Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/chest/sBallPushUpsTN.jpg", "equipment": "Stability Ball", "topPic": "http://liquorifittraining.com/exerciseLib/chest/sBallPushUps.jpg", "step1": "1. Start in the push-up position on the floor, keeping your hips down and back flat.", "step2": "2. Start in the push-up position on the floor, keeping your hips down and back flat.\nPlace one hand on a medicine ball, while your other hand remains on the floor. Keep your feet spread fairly wide to help with stability. This will be your starting position.", "step3": "3. Keeping your body straight, bend your elbows and descend towards the ground, allowing your chest to approach the floor but stop before touching.", "step4": "4. Push back up to full arm extension and repeat for reps.", "step5": "5. Do the next set with the ball on the other side.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Decline Push Up, Barbell Bench Press", "rating": 4 }, { "title": "Wide Grip Bench Press", "mainMuscle": "Chest", "secondMuscle": "Shoulders, Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/chest/wgPressTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/chest/wgPress.jpg", "step1": "1. Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.", "step2": "2. As you breathe in, come down slowly until you feel the bar on your middle chest.", "step3": "3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.", "step4": "4. Repeat the movement for the prescribed amount of repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Barbell Bench Press, Dumbbell Bench Press", "rating": 3.5 }, { "title": "Flat Plank", "mainMuscle": "Core", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/core/flatPlank.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/core/flatPlank.jpg", "step1": "1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.", "step2": "2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.", "step3": "", "step4": "", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Touch Your Toes (Up), Hanging Knee Raises", "rating": 5 }, { "title": "Hanging Knee Raise", "mainMuscle": "Core", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/core/kneeRaiseTN.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/core/kneeRaise.jpg", "step1": "1. Take a grip on pull-ups bars; hang with your knees together and your body straight. This will be your starting position.", "step2": "2. Initiate the movement by flexing the hips and knees, drawing the legs up. Pull the knees up into one side, going above 90 degrees at the hip. Avoid any swinging, performing the exercise with control.", "step3": "3. Return to the starting position and then perform the movement to the other side. Continue alternating until the set in complete.", "step4": "", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Touch Your Toes (Up)", "rating": 4.5 }, { "title": "Reverse Crunches", "mainMuscle": "Core", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/core/crunchTN.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/core/crunch.jpg", "step1": "1. Lay flat on the floor with your arms next to your sides.", "step2": "2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.", "step3": "3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.", "step4": "4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Hanging Knee Raise", "rating": 4 }, { "title": "Russian Twists", "mainMuscle": "Core", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/core/russianTwistTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/core/russianTwist.jpg", "step1": "1. Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.", "step2": "2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.", "step3": "3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.", "step4": "4. Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Side Plank", "rating": 4 }, { "title": "Side Plank", "mainMuscle": "Core", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/core/sidePlank.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/core/sidePlank.jpg", "step1": "1. Get into pushup position on the toes with your hands just outside of shoulder width.", "step2": "2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.", "step3": "3. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.", "step4": "4. Lower the arm back to the floor for another pushup and then twist to the other side.", "step5": "5. Repeat the series, alternating each side, for 10 or more reps.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Flat Plank, Russian Twists", "rating": 4.5 }, { "title": "Touch Your Toes (Up)", "mainMuscle": "Core", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/core/touchToesTN.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/core/touchToes.jpg", "step1": "1. To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down.", "step2": "2. Your legs should be touching each other. Slowly elevate your legs up in the air until they are almost perpendicular to the floor with a slight bend at the knees. Your feet should be parallel to the floor.", "step3": "3. Move your arms so that they are fully extended at a 45 degree angle from the floor. This is the starting position.", "step4": "4. While keeping your lower back pressed against the floor, slowly lift your torso and use your hands to try and touch your toes. Remember to exhale while perform this part of the exercise.", "step5": "5. Slowly begin to lower your torso and arms back down to the starting position while inhaling. Remember to keep your arms straight out pointing towards your toes.", "step6": "6. Repeat for the recommended amount of repetitions.", "step7": "", "step8": "", "step9": "", "variation1": "Flat Plank", "rating": 4 }, { "title": "Leg Curl", "mainMuscle": "Hamstrings", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/legCurlTN.jpg", "equipment": "Machine", "topPic": "http://liquorifittraining.com/exerciseLib/legs/legCurl.jpg", "step1": "1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.", "step2": "2. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.", "step3": "3. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.", "step4": "4. Slowly return to the starting position as you breathe in.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Repeat for the recommended amount of repetitions.", "rating": 4 }, { "title": "Romanian Deadlift", "mainMuscle": "Hamstrings", "secondMuscle": "Glutes", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/deadliftsTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/legs/rDeadlifts.jpg", "step1": "1. Hold a bar at hip level with a pronated (palms facing down) grip. Your shoulders should be back, your back arched, and your knees slightly bent. This will be your starting position.", "step2": "2. Lower the bar by moving your butt back as far as you can. Keep the bar close to your body, your head looking forward, and your shoulders back. Done correctly, you should reach the maximum range of your hamstring flexibility just below the knee. Any further movement will be compensation and should be avoided for this movement.", "step3": "3. At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.", "step4": "", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Sumo Deadlift, Leg Press", "rating": 4 }, { "title": "Stability Ball Leg Curl", "mainMuscle": "Hamstrings", "secondMuscle": "Calves, Glutes", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/sbLegCurlTN.jpg", "equipment": "Stability Ball", "topPic": "http://liquorifittraining.com/exerciseLib/legs/sbLegCurl.jpg", "step1": "1. Begin on the floor lying on your back with your feet on top of the ball.", "step2": "2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.", "step3": "3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.", "step4": "4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.", "step5": "5. After a brief pause, return to the starting position.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Leg Curl, Dumbbell Leg Curl", "rating": 3.5 }, { "title": "Stiff Leg Dumbbell Deadlifts", "mainMuscle": "Hamstrings", "secondMuscle": "Glutes, Lower Back", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/slDBLiftsTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/legs/slDBLifts.jpg", "step1": "1. Grasp a couple of dumbbells holding them by your side at arm's length.", "step2": "2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.", "step3": "3. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement", "step4": "4. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Sumo Deadlift, Romanian Deadlift", "rating": 4.5 }, { "title": "Sumo Deadlift", "mainMuscle": "Hamstrings", "secondMuscle": "Adductors, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/sumoDeadliftTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/legs/sumoDeadlift.jpg", "step1": "1. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.", "step2": "2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.", "step3": "3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.", "step4": "4. Return the weight to the ground by bending at the hips and controlling the weight on the way down.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Stiff Leg Dumbbell Deadlifts, Leg Curl", "rating": 5 }, { "title": "Back Squats", "mainMuscle": "Quadriceps", "secondMuscle": "Calves, Glutes, Hamstrings, Lower Back", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/bSquatTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/legs/bSquat.jpg", "step1": "1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.", "step2": "2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.", "step3": "3. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.", "step4": "4. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.", "step5": "5. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.", "step6": "6. Repeat for the recommended amount of repetitions.", "step7": "", "step8": "", "step9": "", "variation1": "Front Barbell Squat, Leg Press", "rating": 5 }, { "title": "Barbell Lunges", "mainMuscle": "Quadriceps", "secondMuscle": "Calves, Glutes, Hamstrings", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/lungTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/legs/lung.jpg", "step1": "1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.", "step2": "2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.", "step3": "3. Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.", "step4": "4. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.", "step5": "5. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Back Squat, Walking Lunges", "rating": 4 }, { "title": "Box Squats", "mainMuscle": "Quadriceps", "secondMuscle": "Adductors, Calves, Glutes, Hamstrings, Lower Back", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/boxSquatTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/legs/boxSquat.jpg", "step1": "1. The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.", "step2": "2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.", "step3": "3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.", "step4": "4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Back Squat, Front Squat", "rating": 3.5 }, { "title": "Front Squat", "mainMuscle": "Quadriceps", "secondMuscle": "Calves, Glutes, Hamstrings", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/fsquatTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/legs/fSquat.jpg", "step1": "1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.", "step2": "2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.", "step3": "3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).", "step4": "4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.", "step5": "5. Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.", "step6": "6. Repeat for the recommended amount of repetitions.", "step7": "", "step8": "", "step9": "", "variation1": "Back Squat, Leg Extension", "rating": 4 }, { "title": "Golbet Squats", "mainMuscle": "Quadriceps", "secondMuscle": "Calves, Glutes, Hamstrings, Shoulders", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/gSquatTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/legs/gSquat.jpg", "step1": "1. Stand holding a light dumbbell close to your chest. This will be your starting position.", "step2": "2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.", "step3": "3. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.", "step4": "", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Back Squats, Box Squats", "rating": 4 }, { "title": "Hack Squat", "mainMuscle": "Quadriceps", "secondMuscle": "Calves, Glutes, Hamstrings", "thumbNail": "http://liquorifittraining.com/pictures/comingsoon.png", "equipment": "Machine", "topPic": "http://liquorifittraining.com/pictures/comingsoon.png", "step1": "1. Place the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.", "step2": "2. Position your legs in the platform using a shoulder width medium stance with the toes slightly pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times.", "step3": "3. Place your arms on the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from a facing front position to a diagonal position).", "step4": "4. Now straighten your legs without locking the knees. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).", "step5": "5. Begin to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.", "step6": "6. Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position.", "step7": "7. Repeat for the recommended amount of repetitions.", "step8": "", "step9": "", "variation1": "Back Squat, Leg Press", "rating": 3.5 }, { "title": "Jump Squat", "mainMuscle": "Quadriceps", "secondMuscle": "Calves, Glutes, Hamstrings", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/jSquatTN.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/legs/jSquat.jpg", "step1": "1. Start with your arms by your side, feet shoulder width apart, head up, and back straight.", "step2": "2. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.", "step3": "3. Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.", "step4": "", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Back Squat, Box Squat", "rating": 4 }, { "title": "Leg Extension", "mainMuscle": "Quadriceps", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/legExtTN.jpg", "equipment": "Machine", "topPic": "http://liquorifittraining.com/exerciseLib/legs/legExt.jpg", "step1": "1. Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.", "step2": "2. Maintaining good posture, fully extend one leg, pausing at the top of the motion.", "step3": "3. Return to the starting position without letting the weight stop, keeping tension on the muscle.", "step4": "4. Repeat for the desired number of repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Front Squat, Barbell Lunges", "rating": 4 }, { "title": "Leg Press", "mainMuscle": "Quadriceps", "secondMuscle": "Calves, Glutes, Hamstrings", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/legPressTN.jpg", "equipment": "Machine", "topPic": "http://liquorifittraining.com/exerciseLib/legs/legPress.jpg", "step1": "1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).", "step2": "2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.", "step3": "3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.", "step4": "4. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.", "step5": "5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Back Squat, Hack Squat", "rating": 4.5 }, { "title": "Single Leg Step Ups", "mainMuscle": "Quadriceps", "secondMuscle": "Calves, Glutes", "thumbNail": "http://liquorifittraining.com/exerciseLib/legs/slStepUpTN.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/legs/slStepUp.jpg", "step1": "1. Stand up straight while holding optional weights and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.", "step2": "2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.", "step3": "3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.", "step4": "4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Walking Lunges, Jump Squat", "rating": 4 }, { "title": "Arnold Dumbbell Press", "mainMuscle": "Shoulders", "secondMuscle": "Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/shoulder/arnoldPressTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/shoulder/arnoldPress.jpg", "step1": "1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.", "step2": "2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.", "step3": "3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.", "step4": "4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter-clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Shoulder Press, Rocky Press", "rating": 4 }, { "title": "Battle Ropes", "mainMuscle": "Shoulders", "secondMuscle": "Chest, Forearms", "thumbNail": "http://liquorifittraining.com/pictures/comingsoon.png", "equipment": "Ropes", "topPic": "http://liquorifittraining.com/pictures/comingsoon.png", "step1": "1. For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.", "step2": "2. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.", "step3": "3. As you let that arm drop to the starting position, raise the opposite side.", "step4": "4. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "", "rating": 3.5 }, { "title": "Bus Drivers", "mainMuscle": "Shoulders", "secondMuscle": "Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/shoulder/busDriverTN.jpg", "equipment": "Plate", "topPic": "http://liquorifittraining.com/exerciseLib/shoulder/busDriver.jpg", "step1": "1. While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.", "step2": "2. Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.", "step3": "3. Reverse the motion, turning it all the way to the opposite side.", "step4": "4. Repeat for the recommended amount of repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Front Plate Raise", "rating": 3.5 }, { "title": "Dumbbell Shoulder Press", "mainMuscle": "Shoulders", "secondMuscle": "Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/shoulder/dumbbellPressTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/shoulder/dumbbellPress.jpg", "step1": "1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.", "step2": "2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.", "step3": "3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.", "step4": "4. Now, exhale and push the dumbbells upward until they touch at the top.", "step5": "5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.", "step6": "6. Repeat for the recommended amount of repetitions.", "step7": "", "step8": "", "step9": "", "variation1": "Machine Military Press", "rating": 4.5 }, { "title": "Front Dumbbell Raises", "mainMuscle": "Shoulders", "secondMuscle": "Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/shoulder/fDumbbellRaisesTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/shoulder/fDumbbellRaises.jpg", "step1": "1. Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.", "step2": "2. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.", "step3": "3. After a brief pause, return the weight to the starting position.", "step4": "4. Repeat for the opposite side, continuing to alternate between arms.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Cable Shoulder Press", "rating": 4 }, { "title": "Front Plate Raises", "mainMuscle": "Shoulders", "secondMuscle": "Forearms", "thumbNail": "http://liquorifittraining.com/exerciseLib/shoulder/plateRaisesTN.jpg", "equipment": "Plate", "topPic": "http://liquorifittraining.com/exerciseLib/shoulder/plateRaises.jpg", "step1": "1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.", "step2": "2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.", "step3": "3. As you inhale, slowly lower the plate back down to the starting position.", "step4": "4. Repeat for the recommended amount of repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Front Cable Raise, Dumbbell Raise", "rating": 3.5 }, { "title": "Handstand Push Up", "mainMuscle": "Shoulders", "secondMuscle": "Triceps", "thumbNail": "http://liquorifittraining.com/pictures/comingsoon.png", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/pictures/comingsoon.png", "step1": "1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.", "step2": "3. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.", "step3": "3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.", "step4": "4. Push yourself back up slowly as you exhale until your elbows are nearly locked.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Bent Machine", "rating": 3.5 }, { "title": "Kettlebell Thruster", "mainMuscle": "Shoulders", "secondMuscle": "Quadriceps, Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/shoulder/kettlebellThrusterTN.jpg", "equipment": "Kettlebell", "topPic": "http://liquorifittraining.com/exerciseLib/shoulder/kettlebellThruster.jpg", "step1": "1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.", "step2": "2. Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.", "step3": "3. At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.", "step4": "4. As you begin the next repetition, return the weights to the shoulders.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "", "rating": 4 }, { "title": "Overhead Press", "mainMuscle": "Shoulders", "secondMuscle": "Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/shoulder/overheadPressTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/shoulder/overheadPress.jpg", "step1": "1. Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.", "step2": "2. Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.", "step3": "3. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.", "step4": "4. Lower the bar down to the collarbone slowly as you inhale.", "step5": "5. Lift the bar back up to the starting position as you exhale.", "step6": "6. Repeat for the recommended amount of repetitions.", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Shoulder Press, Barbell Shoulder Press", "rating": 5 }, { "title": "Rear Delt Dumbbell Fly", "mainMuscle": "Shoulders", "secondMuscle": "Back", "thumbNail": "http://liquorifittraining.com/exerciseLib/shoulder/deltFlyTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/shoulder/deltFly.jpg", "step1": "1. While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.", "step2": "2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.", "step3": "3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.", "step4": "4. Slowly lower the dumbbell to the starting position as you inhale.", "step5": "5. Repeat for the recomended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Pec Deck Fly, Cable Crossover", "rating": 4 }, { "title": "Seated Military Press", "mainMuscle": "Shoulders", "secondMuscle": "Triceps", "thumbNail": "http://liquorifittraining.com/exerciseLib/shoulder/seatedMilitaryTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/shoulder/seatedMilitary.jpg", "step1": "1. Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.", "step2": "2. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.", "step3": "3. Lower the bar down to the collarbone slowly as you inhale.", "step4": "4. Lift the bar back up to the starting position as you exhale.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Shoulder Press, Smith Machine Overhead Shoulder Press, Handstand Push ups", "rating": 4.5 }, { "title": "Side Dumbbell Raises", "mainMuscle": "Shoulders", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/shoulder/sDumbbellRaisesTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/shoulder/sDumbbellRaises.jpg", "step1": "1. 1 Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.", "step2": "2. 2 While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.", "step3": "3. 3 Lower the dumbbells back down slowly to the starting position as you inhale.\nRepeat for the recommended amount of repetitions.", "step4": "", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Front Dumbbell Raise, Upright Row", "rating": 4 }, { "title": "Upright Rows", "mainMuscle": "Shoulders", "secondMuscle": "Traps", "thumbNail": "http://liquorifittraining.com/pictures/comingsoon.png", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/pictures/comingsoon.png", "step1": "1. Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.", "step2": "2. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.", "step3": "3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.", "step4": "4. Repeat for the recommended amount of repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Upright Cable Row, Upright Smith Machine Row", "rating": 4 }, { "title": "Barbell Shrugs", "mainMuscle": "Shoulders", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/shoulder/shrugsTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/shoulder/shrugs.jpg", "step1": "1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.", "step2": "2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.", "step3": "3. Slowly return to the starting position as you breathe in.", "step4": "4. Repeat for the recommended amount of repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Dumbbell Shrug, Upright Barbell Row", "rating": 4 }, { "title": "Close Grip Bench Press", "mainMuscle": "Triceps", "secondMuscle": "Chest, Shoulders", "thumbNail": "http://liquorifittraining.com/exerciseLib/tricep/cgPushUpTN.jpg", "equipment": "Barbell", "topPic": "http://liquorifittraining.com/exerciseLib/tricep/cgPushUps.jpg", "step1": "1. Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.", "step2": "2. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.", "step3": "3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.", "step4": "4. Repeat the movement for the prescribed amount of repetitions.", "step5": "5. When you are done, place the bar back in the rack.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Barbell Bench Press, Dumbbell Bench Press", "rating": 3.5 }, { "title": "Diamond Push Ups", "mainMuscle": "Triceps", "secondMuscle": "Chest, Shoulders", "thumbNail": "http://liquorifittraining.com/exerciseLib/tricep/dPushUpsTN.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/tricep/dPushUps.jpg", "step1": "1. Get in the modified push-up position on your knees but with your hands together and back flat. Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms. This is your start position.", "step2": "2. Allow your elbows to break, lowering your chest toward the floor while keeping your back flat.", "step3": "3. Press back up to full arm extension, repeating for the required number of reps.", "step4": "4. To make the movement more difficult, stay up on your toes rather than on your knees.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Push Ups, Tricep Pushdown With V-Bar", "rating": 3.5 }, { "title": "Dips", "mainMuscle": "Triceps", "secondMuscle": "Chest, Shoulders", "thumbNail": "http://liquorifittraining.com/exerciseLib/tricep/dipsTN.jpg", "equipment": "No Equipment", "topPic": "http://liquorifittraining.com/exerciseLib/tricep/dips.jpg", "step1": "1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.", "step2": "2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.", "step3": "3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.", "step4": "4. Repeat the movement for the prescribed amount of repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Weighted Bench Dips, E-Z Bar Skull Crushers", "rating": 4 }, { "title": "Dumbbell Skull Crushers", "mainMuscle": "Triceps", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/tricep/dbSkullCrushTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/tricep/dbSkullCrush.jpg", "step1": "1. Lie down on a flat bench holding two dumbbells directly above your shoulders. Your arms should be fully extended and form a 90 degree angle from your torso and the floor.", "step2": "2. The palms of your hands should be facing forward, and your elbows should be tucked in. This will be your starting position.", "step3": "3. Now, inhale and slowly lower the dumbbells until they are near your ears. Be sure to keep your upper arms stationary and your elbows tucked in.", "step4": "4. Then, exhale and use your triceps to return the weight to the starting position.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "E-Z Bar Skull Crushers", "rating": 3.5 }, { "title": "Dumbbell Tricep Kickbacks", "mainMuscle": "Triceps", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/tricep/dbKickBackTN.jpg", "equipment": "Dumbbell", "topPic": "http://liquorifittraining.com/exerciseLib/tricep/dbKickBakc.jpg", "step1": "1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.", "step2": "2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.", "step3": "3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.", "step4": "4. Repeat the movement for the prescribed amount of repetitions.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Single Arm Tricep Extensions, Dips", "rating": 3.5 }, { "title": "E-Z Bar Skull Crushers", "mainMuscle": "Triceps", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/tricep/skullCrushTN.jpg", "equipment": "E-Z Bar", "topPic": "http://liquorifittraining.com/exerciseLib/tricep/skullCrush.jpg", "step1": "1. Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position.", "step2": "2. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead.", "step3": "3. Lift the bar back to the starting position by extending the elbow and exhaling.", "step4": "4. Repeat.", "step5": "", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Tricep Pushdowns With V Bar, Dumbbell Skull Crushers", "rating": 5 }, { "title": "Overhead Tricep Extensions", "mainMuscle": "Triceps", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/tricep/ohTricepExtTN.jpg", "equipment": "Cable", "topPic": "http://liquorifittraining.com/exerciseLib/tricep/ohTricepExt.jpg", "step1": "1. Attach a rope to the bottom pulley of the pulley machine.", "step2": "2. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other). Your elbows should be in close to your head and the arms should be perpendicular to the floor with the knuckles aimed at the ceiling. This will be your starting position.", "step3": "3. Slowly lower the rope behind your head as you hold the upper arms stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.", "step4": "4. Return to the starting position by flexing your triceps as you breathe out.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Tricep Pushdown With V-Bar, E-Z Bar Skull Crushers", "rating": 3.5 }, { "title": "Single Arm Tricep Extensions", "mainMuscle": "Triceps", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/tricep/singleArmExtTN.jpg", "equipment": "Cable", "topPic": "http://liquorifittraining.com/exerciseLib/tricep/saExt.jpg", "step1": "1. With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.", "step2": "2. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.", "step3": "3. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.", "step4": "4. Squeeze the triceps and hold for a second in this contracted position.", "step5": "5. Slowly return the handle to the starting position.", "step6": "6. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.", "step7": "", "step8": "", "step9": "", "variation1": "Triceps Pushdown With V-Bar, Dips", "rating": 4 }, { "title": "Tricep Pushdowns With V Bar", "mainMuscle": "Triceps", "secondMuscle": "", "thumbNail": "http://liquorifittraining.com/exerciseLib/tricep/pushdownVbarTN.jpg", "equipment": "Cable", "topPic": "http://liquorifittraining.com/exerciseLib/tricep/pushdownVbar.jpg", "step1": "1. Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.", "step2": "2. Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.", "step3": "3. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.", "step4": "4. After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Tricep Pushdown With Rope, E-Z Bar Skull Crushers", "rating": 4 }, { "title": "Weighted Bench Dips", "mainMuscle": "Triceps", "secondMuscle": "Chest, Shoulders", "thumbNail": "http://liquorifittraining.com/exerciseLib/tricep/benchDipTN.jpg", "equipment": "Bench", "topPic": "http://liquorifittraining.com/exerciseLib/tricep/benchDip.jpg", "step1": "1. For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.", "step2": "2. The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.", "step3": "3. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.", "step4": "4. Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.", "step5": "5. Repeat for the recommended amount of repetitions.", "step6": "", "step7": "", "step8": "", "step9": "", "variation1": "Tricep Pushdown With Rope, E-Z Bar Skull Crushers", "rating": 3.5 } ]