LEG SQUATS:
This is a compound movement. It involves the chest, shoulders and triceps muscles. Start with your body extended on the floor, face down, arms extended downward. Lower your body to the floor and then push yourself back up. Do not bounce. Lower yourself down and push yourself back up with a steady, controlled movement. Feel the chest muscles work.




BENCH PRESS: This is a compound movement. It involves the chest, shoulders and triceps muscles. This is considered by many to be the king of upper body movements. Bench Presses can be done with dumbbells or a barbell. They can be performed on a flat bench or an incline bench. Performed on a flat bench, they work the entire chest or pectoral muscles. Performed on an incline bench, they work the upper pectoral muscles. Lay down on the bench, grip the bar with a medium to wide grip, lower the bar to the chest, then push back to the top. Do not bounce the weight. Lower and push with a steady, controlled movement. Concentrate on feeling the chest muscles work.

DUMBBELL FLY: This is an isolation movement. It involves mostly the chest or pectoral muscles. They can be performed on a flat bench or an incline bench. Lay on the bench with two dumbbells extended overhead and the elbows slightly bent. Lower the dumbbells out to the sides then back up to the top. Squeeze the chest muscles together at the top of the movement.

DUMBBELL PULL OVER: This is a compound movement. It involves the chest muscles, upper back or lat muscles and all of the muscles of the rib cage. It is a resistance movement and a good stretching movement. Instead of laying on a flat bench in the normal manner, lay across the bench and lower your hips toward the floor. Hold a single dumbbell overhead with both hands. Lower the weight back behind your head and then pull it back up to the top. Inhale and concentrate on feeling the stretch as you lower the weight backwards. Exhale as you pull the weight back up.

PARALLEL BAR DIPS: This is a compound movement. It involves the chest, shoulders and triceps muscles. Grab the parallel bars with both hands. Push yourself up to the top position with your arms extended. Lower your body down so your elbows are parallel with the ground. Push yourself back up to the top. These can be done with the legs out in front of your body or with your legs bent behind you. They can also be performed with a special belt around your waist with weights on a chain.

Get your Workout Log here in Excel Spreadsheet Format or Download zip file.
[ Open an EXCEL    or     Download .zip File]

NOTE: Always consult your physician before starting any exercise program to verify that your body is in well enough condition to endure such exercise.

At Fitness & Health Magazine, we look at fitness and health with a whole approach. One full of Xcitement with good sound advice and positive thinking. We know that Anything CAN happen ... whether it will or not is all up to YOU. We are here to help keep you encouraged and motivated so that you DO succeed in what your goals are set for. We have teamed up with the best Nutritionists and Personal Trainers from around the Southwest and it is our goal to bring you the best REAL information that you NEED to know... not just what a good marketing campaign can sell you. There is a wealth of knowledge to be learned and the better educated we are, the better choices we will make throughout our lives and the better lives we will lead. We would like to encourage all who can share genuine and sound knowledge with others in this fitness and health lifestyle to contact us anytime with authentic information as well as any questions that you may have. We may not know all the answers but we can surely steer you in the right direction to help find those answers. Please feel free to contact us anytime at Fitness & Health Magazine.