Gym Junkies

Gym Junkies is an enthusiastic community comprised of individuals who have a profound love for physical fitness.We are a collective of passionate individuals driven by a desire to share our extensive knowledge and expertise with others, fostering a community focused on promoting wellness and vitality.

Arnold Press

Sit on a bench with back support, holding dumbbells at shoulder height, palms facing your body and elbows bent.
Start by pressing the dumbbells overhead while simultaneously rotating your wrists so that your palms face forward at the top of the movement.
As you lower the dumbbells, rotate your wrists back to the starting position with palms facing your body.
Complete the repetition by returning the dumbbells to shoulder height.
Perform the exercise in a controlled manner, engaging your core and avoiding excessive swinging or arching of the back.
Repeat this for 8 to 12 repetitions, focusing on maintaining proper form and control throughout the exercise.

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Barbell rows

Stand with your feet shoulder-width apart, knees slightly bent, and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Hinge at the hips and slightly bend your knees to lower your torso until it's almost parallel to the floor. Keep your back straight and core engaged throughout the movement.
Pull the barbell towards your chest by retracting your shoulder blades and squeezing your back muscles. Keep your elbows close to your body and focus on using your back muscles to lift the weight.
Lower the barbell back down in a controlled manner, fully extending your arms, and repeat for the desired number of repetitions.
Repeat this for 8 to 12 repetitions, focusing on maintaining proper form and control throughout the exercise.

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Barbell Squats

Begin by standing with your feet shoulder-width apart, with a barbell placed on the rack at shoulder height
Step forward and position yourself under the barbell so it rests on your traps (the muscles at the base of your neck).
Grasp the bar with both hands, slightly wider than shoulder-width apart, and lift it off the rack.
Keeping your back straight, slowly lower your body by bending at the knees and hips, while keeping your chest lifted.
Lower your body until your thighs are parallel to the ground or just below, then push through your heels to return to a standing position.

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Behind the back barbell shrug

Stand upright with feet shoulder-width apart holding a barbell with an overhand grip behind your body, resting it on your glutes or the back of your upper thighs.
Retract your shoulder blades and lift your shoulders as high as possible, squeezing your upper trapezius muscles at the top of the movement. Hold for a brief pause.
Slowly lower your shoulders back down to the starting position, maintaining control and avoiding jerking or swinging motions.
Repeat for the desired number of reps, focusing on proper form, breathing steadily, and gradually increasing the weight as you progress.

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Bench press

Lie down on the bench with your feet firmly planted on the floor.
Grip the bar with your hands slightly wider than shoulder-width apart, and lower it until it touches your chest.
Push the bar upward in a controlled motion until your arms are fully extended.
Keep your elbows tucked in and your shoulders retracted throughout the movement.
Slowly lower the bar down towards your chest, making sure to keep your elbows tucked in and your shoulders retracted.
Stop when the bar is just above your chest, and then repeat the lift.

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Bicep Curl

Stand with feet about hip-width apart, with your abs engaged while holding a medium-heavy dumbells/barbell with your palm facing foward.
Squeeze your biceps and bend the arms, curling the weights towards the shoulders.
Do this while keeping the elbows stationary and only bringing the weight as high as you can.
Now slowly lower the weights, keeping a slight bend in the elbows at the bottom.
Repeat this for 2-3 sets for 10-12 reps.

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Bicycle Crunch

Lie on your back with your hands behind your head and your legs lifted off the ground.
Bring one knee towards your chest while simultaneously rotating your torso, bringing the opposite elbow towards the knee.
Switch sides in a pedaling motion, like riding a bicycle.
Perform 20 to 30 reps for each set.

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Boat Pose

Start out by sitting on the floor,preferablly on a yoga mat, with your knees bent touching the floor.
Lean back slightly and lift your feet from the floor extending it into the sky, legs going at a slight angle or legs sticking out all the way.
Extend your arms slightly or straight out in front of you, Hold for 30-60 seconds.
Repeat this 3-4 times to get a good ab workout.

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Bulgarian Split Squats

Stand facing away from a bench with one foot resting on the bench behind you.
Squat down with your front leg until your thigh is parallel to the ground, then stand back up.
Repeat for several reps before switching sides.

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Burpee

Start by standing erect with the arms by the side, feet should-width apart.
Bend the knees, squatting down to place the hands on the floor in front of the feet.
Putting the bodyweight on the hands, the legs are thrust back to a push-up position with a straight line from the shoulders to the heels.
Next pull the legs back and return to the squatting position
Jump back to the starting standing position.

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Cable Biceps Curl

Attach a straight bar to the low pulley of a cable station. Then, grab the bar with a shoulder-width, underhand grip and hold it at arm's length just in front of your thigh. Try standing straight with your upper arms tucked against sides and your feet hip-width apart. Your knees should be bend slightly.
Curl the bar toward your chest as far as you can without allowing your upper to move.
Pause, then slowly return to the starting position.

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Cable Chest Flys

Stand with your back to the cable machine and grip the cable handles.
Place one foot in front of the other, leaning forward slightly.
After 10 to 15 reps, alternate the position of your feet, and repeat for a second set.
Inhale as you slowly lower your arms back down to the starting position.

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Chest Dips

Start by positioning the body facing the dip station with the feet shoulder width apart and hands holding the bars.
Use a wide grip, and lean the body forward.
Straighten the arms and lift the body off the ground by pulling up until the arms are fully extended.
Slowly lower the body by bending the elbows and allowing the body to drop down toward the ground until the upper arms are parallel to the floor.
Return to the starting position, use the muscles in your arms to push back up.
Repeat for desired number of repetitions.

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Deadlift

Stand with your feet hip-width apart and toes pointing forward, with the barbell over the middle of your feet.
Tighten your core and lift the barbell by standing up, driving through your heels.
Lower the barbell by hinging at the hips and bending your knees, keeping your back flat and your core engaged.
Repeat for the desired number of repetitions or sets.

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Decline Push Ups

Perform 3 sets of 12 reps, with your feet elevated on a stable surface, maintaining a straight line from head to heels.
Keep your hands shoulder-width apart, lower your chest towards the ground, and push back up while engaging your core.
Adjust the height of the surface to increase or decrease the difficulty, and ensure proper form throughout the exercise.

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Diamond PushUp

Move into push up position.
Place your hands under your chest and make a diamond shape.
Lower yourself to the ground, then push up
Keep your back straight and tense your abs and chest
Make sure to keep your fingers in the correct diamond position

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Dumbbell Bicep Curl

Stand up straight with a dumbbell in each hand at arm's length.
Keep your elbows close to your torso at all times.
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
Hold the contracted position for a brief moment as you squeeze your biceps.
Then inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.

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Dumbbell Kickback

Stand with your feet shoulder-width apart, slightly bend your knees, and hinge forward at the hips to create a parallel position between your upper body and the ground. Hold a dumbbell in each hand with palms facing each other.
Keeping your upper arms close to your body, exhale and extend your right arm straight back until your forearm is parallel to the ground. Focus on contracting your triceps at the top of the movement.
Inhale and slowly lower the dumbbell back to the starting position. Repeat the movement with your left arm. Alternate between right and left arms for the desired number of repetitions, typically 8-12 per arm.
Remember to maintain proper form throught the exercise.

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Dumbbell Overhead Extension

Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
Raise the dumbbells above your head with your palms facing each other and your elbows pointing forward.
Lower the dumbbells behind your head by bending your elbows until your forearms touch your biceps.
Extend your arms back up to the starting position by straightening your elbows.

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Dumbbell Rear Delt Flys

Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inward (neutral grip). Keep your knees slightly bent and maintain a straight posture with your core engaged.
Bend forward at the waist, maintaining a slight bend in your knees. Your torso should be almost parallel to the floor. Keep your back straight and avoid rounding or arching it.
Let your arms hang down in front of you, shoulder-width apart. This is the starting position.
With a controlled motion, lift both dumbbells out to the sides, squeezing your shoulder blades together. Keep your arms straight and elbows slightly bent throughout the movement.
As you lift the dumbbells, focus on engaging your rear deltoid muscles, which are located at the back of your shoulders. Avoid using momentum or swinging your body to lift the weights.
Continue lifting the dumbbells until your arms are parallel to the floor and in line with your shoulders. Pause for a moment and feel the contraction in your rear delts.
Slowly lower the dumbbells back to the starting position, maintaining control throughout the movement.
Repeat the exercise for 8 to 12 repetitions per set.
This exercise can also be performed while seated on a bench.

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Dumbbell rows

Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
Bend forward at the waist, so your back is at a 45-degree angle to the ground. Be certain not to arch your back.
Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat and stopping just below your chest.
Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets.

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Dumbbell Scaption

Stand with feet shoulder-width apart.
Ensure shoulders are pulled back and down (tall upright posture).
Hold a light dumbbell (1-5 lbs) in each hand with palms in neutral position.
Engage core and glutes.
Raise both dumbbells at a 45 degree angle, creating a Y with your arms.
Slowly lower dumbbells back to starting position.
Repeat 8 – 12 times.

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Dumbbell Shoulder Press

Begin by sitting on a bench with your back straight, holding a dumbbell in each hand.
With your palms facing forward, lift the dumbbells to shoulder level, elbows bent at a 90-degree angle.
Straighten your arms and press the dumbbells upward until they touch above your head.
Slowly lower the dumbbells back to shoulder level, keeping your elbows at a 90-degree angle, and repeat for the desired number of repetitions.

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Dumbell Burpees

To begin performing the dumbbell burpee, the exerciser must first select an appropriately weighted pair of dumbbells at a level that may be considered moderate at their fitness experience and body weight.
Once selected, the exerciser will stand with their feet approximately hip width apart and a dumbbell gripped in each hand, before bracing their core, facing their head forward so as to maintain a neutral spinal column and then bending over.
The dumbbells should be brought to the ground beneath the exerciser’s shoulders as they move their feet backwards, essentially recreating the plank or push-up position over the floor with the pair of dumbbells still gripped in each hand.
The exerciser will then move their feet forward once more in a rapid motion, simultaneously thrusting their hips forward and raising the dumbbells from the ground with a straight back and a chest that is puffed out in a form similar to that of a dumbbell deadlift.
Depending on the particular variation of the dumbbell burpee, the exerciser may then perform a squat after this particular section of the repetition, or otherwise simply return to the original starting position so as to perform another repetition of the exercise.

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Glute Bridge

Lie down on your back with your knees bent and feet flat on the ground. Keep your arms straight down by your sides with palms facing down.
Squeeze your glutes and push through your heels to lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
Hold for a few seconds at the top of the movement, making sure to keep your glutes engaged and your core tight.
Lower your hips back down to the ground in a controlled manner and repeat for the desired number of reps.
Make sure to keep your neck relaxed and your gaze towards the ceiling during the exercise.
You can also modify the exercise by placing a resistance band around your thighs just above your knees to increase the difficulty

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Half Crunches

Begin by lying down on your back.
Bend your knees and place your feet flat on the floor, hip-width apart.
Place your hands behind your head, keeping your elbows wide. You can also cross your arms over your chest if you prefer.
Engage your core and lift your upper body up, stopping halfway between the floor and a full sit-up position. Be sure to keep your lower back, hips, and feet on the floor.
Pause for a moment, feeling the contraction in your abdominal muscles.
Slowly lower your upper body back down to the starting position.
Repeat the movement for the desired number of repetitions.

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Hammer Curls

Bend at the elbow, lifting the lower arms to pull the weights toward the shoulders. Your upper arms are stationary and the wrists are in line with the forearms.
Hold for one second at the top of the movement. Your thumbs will be close to the shoulders and palms facing in, toward the midline of the body.
Lower the weights to return to the starting position.

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Hamstring Foam Roll

Begin by sitting up, supporting your bodyweight with your hands and the foam roller under your hamstrings. Feet should be straight out in front, and back remains straight.
Slowly roll back and forth from glute to knee, pausing on any tight spots in the muscle until the pain goes away.
Move from side-to-side to work the entire hamstrings muscle.

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Heels touch

To do a heel touch, start by lying on your back, with your knees bent and your feet flat on the yoga mat.
Keeping your arms out by your sides, engage your abs and lift your head and neck off the ground.
Try and keep the lower back pressed into the mat, and squeeze your abs as you reach your right hand to tap your right heel — it doesn’t matter if you can’t actually reach your heel, get as far as you can, feeling the obliques along the right-hand side of your body work.
Return to your starting position and repeat on the opposite side. Keep switching sides, keeping your abs braced throughout the exercise.

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Hindu Push-Ups

Start with your hands and feet touching the floor, body bent and butt up in an upside down 'V' shape.
Then bend your elbows to bring your body towards the floor.
When your body is close to the floor, raise your upper body up as far as possible.
Then return to the original position and repeat.

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Inch Worms

Starting position: Stand tall with your feet hip-width apart and your arms hanging down by your sides
Bend forward at the waist and lower your hands towards the floor. Keep your legs as straight as possible without locking your knees
Once your hands reach the floor, slowly walk your hands forward, one at a time, while simultaneously walking your feet backward. Your body should form a straight line from your hands to your feet, resembling an inverted 'V' shape
Continue walking your hands forward until you reach a high plank position. Your hands should be directly under your shoulders, and your body should be in a straight line from head to heels
Hold the high plank position for a brief moment, engaging your core muscles.
Now, reverse the movement by walking your feet forward towards your hands while keeping your hands stationary. Take small steps to maintain control and balance.
Keep walking your feet forward until your hands are close to your feet, and you return to the bent-over position.
From here, rise back up to the starting position by engaging your core and slowly rolling up, one vertebra at a time, until you are standing tall.
Repeat the exercise for the desired number of repetitions or incorporate it into your dynamic warm-up routine.

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Knee pushup

Get into a high plank position from your knees.
Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.
Push back up to start.

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L-sit

Start in a push-up position with your hands shoulder-width apart
Keep your body in a straight line from your head to your heels
Raise your legs up until they are parallel to the ground, then hold this position for as long as you can

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Lat Pull Down

Sit down on a lat pulldown machine and adjust the thigh pads so that they fit snugly against your thighs.
Grasp the lat bar with an overhand grip that is wider than shoulder-width apart.
Pull the bar down towards your chest while keeping your elbows pointed downwards and your shoulders pulled back. Hold the contraction for a second, then slowly release the bar back to the starting position with control.

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Lateral Raises

Grab a set of dumbbells and stand straight.
With your palms facing down, lift the dumbbells and raise your arms out to the sides.
Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position.
Repeat, Add 3 sets of 8 to 12 repetitions

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Leg Extension

Place your hands on the hand bars.
Lift the weight while exhaling until your legs are almost straight.
Do not lock your knees. Keep your back against the backrest and do not arch your back.
Exhale and lower the weight back to starting position.

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Lever Single Leg Curl

Lie face down on the lever leg curl machine with your legs fully extended. Bend one leg at the knee, lifting it off the lever pad.
Exhale as you curl your leg towards your glutes, using your hamstring muscles. Hold for a brief moment at the top of the movement, squeezing your hamstring muscles.
Inhale and slowly lower your leg back to the starting position. Repeat for the desired number of repetitions. Switch to the other leg and repeat the exercise.

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Lunges

Stand with your feet hip-width apart and your hands on your hips.
Take a big step forward with your right foot, lowering your body until your right thigh is parallel to the floor.
Keep your left foot in place and your left knee hovering just above the ground.
Push back up to the starting position and repeat on the other side, stepping forward with your left foot.

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Lying Hamstring Leg Curls

Adjust the leg curl machine to fit your body. Lie face down on the machine with your legs fully extended and ankles against the lower leg pad.
Grasp the handles or side bars for stability. Bend your knees, curling your lower legs towards your glutes. Pause briefly at the top of the movement.
Slowly lower your legs back to the starting position. Repeat for the desired number of repetitions.

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Military Press (AKA Overhead Press)

Stand with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder level with your palms facing forward.
Engage your core and press the weight overhead in a straight line, fully extending your arms. Keep your head straight, and avoid leaning back or arching your back during the movement.
Lower the weight back down to shoulder level in a controlled manner.
Repeat this for 8 to 12 repetitions, focusing on maintaining proper form and control throughout the exercise.

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Planks

Start by getting into a push-up position, with your hands and toes on the ground, shoulder-width apart.
Lower your forearms to the ground, keeping your elbows directly under your shoulders.
Straighten your body from head to toe, ensuring that your back is flat and your hips are in line with your shoulders. Your elbows and forearms should be flat on the ground.
Straighten your body from head to toe, ensuring that your back is flat and your hips are in line with your shoulders. Your elbows and forearms should be flat on the ground.
Hold this position for a desired length of time (start with 10-15 seconds and gradually increase as you get stronger).

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Preacher curl

Grab the barbell or EZ curl bar with an underhand grip, and sit down on the preacher curl bench with your feet flat on the floor.
Adjust the seat to allow your upper arms and chest to be in contact with the arm pad.
Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
Your arms should be long with a slight bend in your elbows. Maintain a neutral wrist position and a comfortable grip.
While keeping your upper arms in contact with the arm pad, initiate the upward movement by squeezing your biceps and bending your elbows.
Continue to lift until the barbell or EZ bar is level with your shoulders.
Finish the movement by squeezing your biceps.
Slowly straighten your elbows to lower the barbell to the starting position.

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Pull up

Grab the pull-up bar with your hands shoulder-width apart or wider.
Engage your back and core muscles by pulling your shoulder blades down and back.
Pull yourself up towards the bar, keeping your elbows close to your body.
Lower yourself back down to the starting position, focusing on controlled movement.

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Push up

Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together.
Keep your core engaged and your back straight, and lower your body until your chest touches the ground.
Push yourself back up to the starting position by straightening your arms and engaging your chest, shoulders, and triceps.
Repeat for your desired number of reps.

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Romanian Deadlift

Stand with feet shoulder-width apart, hinge at the hips, while keeping a straight back,
lower the weight close to the body, and drive through to the heels to return. Maintain a neutral spine.

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Russian Twist

To perform a Russian Twist, start by sitting on the floor with your knees bent and feet flat.
Lean back slightly, engaging your core muscles. Hold your hands together or a weight/medicine ball at your chest.
Twist your torso to the right side while exhaling, touching the ground or weight to the right. Maintain a straight back and avoid rounding your shoulders.
Slowly untwist and return to the center. Repeat the movement, twisting your torso to the left side and touching the ground or weight to the left.
Continue alternating sides in a controlled manner, aiming for a full range of motion while keeping your balance and stability.

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Side Arm Raise

Stand with your arms at your sides.
Keep your back and arms straight.
Raise your arms to your sides at shoulder height.
Exhale as you raise your arms, and inhale as you lower them.
Return and repeat.

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Side Neck Stretch

Hold the head in the midline.
Gently flex the head to the left side to let the ears touch the shoulders.
Flex the neck as far as it can go without causing pain.
Hold the position for 10-20 seconds.
Bring back the head in its original position and do the lateral flexion on the opposite side.

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Sit Ups

Lie down on your back, keep your knees bent, and your back and feet flat on the mat.Slowly lift your torso and sit up.
Return to the starting position by rolling down one vertebra at a time.
Repeat the exercise until set is complete.
When doing sit ups, keep your abs engaged, your chest open and your shoulders, neck, and back relaxed.
Breathe out as you crunch and use only your ab strength to lift your torso up.
Inhale as you slowly return to the starting position, rolling your spine one vertebrae at a time.

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Skull Crushers

Lie face up on a flat gym bench. Your entire body should be on the bench, except your lower legs. Your knees are bent, and your feet are flat on the floor. Arms extend above the chest, elbows shoulder-width apart (not locked), and both hands hold one end of a dumbbell.
Flex your elbows and lower the weight toward the top of your head. Your upper arms should remain relatively perpendicular to your body. This keeps the tension on the triceps versus shifting it to the shoulders.
Continue lowering the weight behind the head. The bottom of the dumbbell head should be about in line with the bench's top, or even a little higher if this feels unwieldy.
Reverse the movement until the weight is above the chest in the original starting position.
Keep from locking the elbow to maintain tension in your triceps muscle

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Squats

Stand with feet a little wider than hip width, toes facing front
Drive your hips back, bending at the knees and ankles and pressing your knees slightly open
Sit into a squat position while still keeping your heels and toes on the ground, chest up and shoulders back.
Strive to eventually reach parallel, try to bend the knees at a 90-degree angle.

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T-Bar Row

Stand with your feet shoulder-width apart and knees slightly bent in front of a T-bar row.
Bend over at the hips, keeping your back straight, and grasp the handles of the T-bar.
Pull the T-bar towards your chest, keeping your elbows close to your body, and squeeze your shoulder blades together at the top of the movement.
Lower the T-bar or barbell back down to the starting position, but do not let it touch the ground between repetitions.

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Upright Rows

Hold a barbell or dumbbells in front of your thighs with an overhand grip, hands shoulder-width apart.
Keeping your back straight, lift the barbell or dumbbells towards your chin, leading with your elbows.
Lower the weight back down to the starting position.
Repeat for the desired number of repetitions.
Upright Rows can place excessive stress on the shoulder joints and may lead to impingement or discomfort.

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V-ups(Jackknife situps)

Lie down on your back on a comfortable mat or surface.
Fully extend your legs and place your arms straight above your head, hands on the floor.
Simultaneously lift your upper body and legs off the ground, engaging your core muscles.
Imagine trying to touch your toes with your hands as you lift, creating a V shape with your body.
Keep your legs as straight as you can manage, avoiding excessive bending at the knees.
At the peak of the movement, your body should resemble a V shape, with your torso and legs raised above the ground and your arms extended toward your feet.
Gradually and under control, lower your upper body and legs back down to the starting position.
Maintain core engagement and avoid letting your back arch excessively.
Perform the desired number of repetitions, ensuring proper form and controlled movement throughout.
Exhale as you lift your body into the V position.
Inhale as you lower your body back down to the starting position.
Focus on activating your abdominal muscles to initiate the movement, rather than relying on momentum.
Keep your neck relaxed and avoid straining it by maintaining a neutral head position.
If you're new to Jackknife Sit-ups, you can modify the exercise by bending your knees slightly as you lift your legs.
If you experience any discomfort or pain, stop the exercise and consult a fitness professional or healthcare provider.

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Wide Grip Pullup

Using a pronated grip, grasp the pull bar with a wider than shoulder width grip.
Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats.
Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.

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Wrist Curl

Hold a dumbbell in each hand with an underhand grip, meaning your palms should be facing upward.
Rest your forearms on a bench or on your thighs so that your wrists hang over the edge. This is your starting position.
Slowly raise the dumbbells by bending your wrists upward, making sure to keep your forearms stationary.
Hold the contraction and then slowly lower the dumbbells back down to the starting position by bending your wrists downward.
Repeat for the desired number of repetitions.

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Zottman Curls

Start with a regular dumbbell curl, but at the top of the movement, rotate your wrists so your palms are facing down.
Lower the weights with this grip, and then rotate your wrists back up to the starting position
This exercise engages different parts of the biceps and forearms.
Perform 8 to 12 reps for each set.

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