Hyper-extensions (Back Extensions)

The Hyper-extension or the back extension is a more subtle movement targeting the lower back as a primary muscle and your hamstrings and gluts as secondary muscle groups. It also gives strength to core muscles as well as increases flexibility.

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15 Reps, 4 Sets

Bent Over Two-Arm Long Bar Row

If you want to achieve the classic V-taper look with a wide back and narrow waist, then T-bar rows is the exercise that can help you. The muscles targeted are middle back, lats, traps, biceps and lower back. It’s a complete compound movement exercise.

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10 Reps, 3 Sets

Dip Machine

The dip is an exercise used in strength training. Narrow (shoulder-width) position primarily train the triceps, the anterior deltoid, the pectoralis muscles and the rhomboid muscles of the back. Wide arm poistions emphasis on the pectoral muscles more than the triceps.

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10 Reps, 3 Sets

Planks

Planks are a balance and core conditioning exercise. It helps you to build strength in your core, upper and lower body. The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, abs, latissimus dorsi, pectorals major, gluts, quadriceps and hamstrings.

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15-20 Reps, 4 Sets

Standing Cable Wood Chop

The cable woodchop is a multi-joint exercise that develops strength and power throughout the core and obliques. This exercise also improves hip and shoulder stability and strength. Perform this exercise in a controlled manner.

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15-20 Reps, 4 Sets

Crunches

The crunches exercise is one of the most common abdominal exercises. It primarily works the rectus abdominis muscle and the obliques.

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15-20 Reps, 4 Sets

Side Jackknife

The side jackknife is an isolation exercise that works on your oblique muscles.

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15-20 Reps, 4 Sets

Side Bridge

The Side Bridge exercise is great to help tighten and shrink the waistline. It works the deep abdominal muscles (oblique) that many abs exercises don’t reach.

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15-20 Reps, 4 Sets

Scissor Kick

The Scissor Kick is a great exercise to work your lower abs. This exercise can be used in a continuum of ab exercises among other ab exercises and not to be performed as a primary exercise.

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15-20 Reps, 4 Sets