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'hack squats'
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HACK SQUAT WITH LEG PRESS Machine hack squats require a strong development of the vastus medialis muscles and extremely good stability of the knee joints to be truly effective Type: Strength Main Muscle Worked: Quadriceps Equipment: Machine
Musclefit Combo Trainer All In One Workout 1. Wide Grip Lat Pulldowns 2. Close Grip Lat Pulldowns 3. Flat Bench Chest Press 4. Incline Bench Chest Press 5. Decline Bench Chest Press 6. Shoulder Press 7. Squats 8. Calf Raise 9. Close Grip Chest Press 10. Flat Bench Isolateral Chest Press 11. Incline Bench Isolateral Chest Press 12. Decline Bench Isolateral Chest Press 13. Isolateral Shoulder Press 14. Close Grip Triceps Extension 15. Short Lat Bar Triceps Extension 16. Shrugs 17. Single Arm Bend Over Rows 18. Lunges 19. Abs Crunches 20. Bend Over Row
Elliptical Cross Trainer (Lite Commercial) Steps to perform workout: -Warm up with easy pedaling for five minutes. -Perform five, 30 second all-out efforts, each separated by 60 seconds of easy recovery pedaling. If an option, alternate between forward pedaling and backward pedaling with each all out effort. -Stop the elliptical and jump rope or perform jumping jacks for one minute. If your knees don’t like this, simply do body weight squats. -Get back on the elliptical and perform five, 60 second all-out efforts, each separated by 30 seconds of easy recovery pedaling. -Stop the elliptical and perform squat jumps or lunge jumps for one minute. If your knees don’t like this, do body weight lunges. -Get back on the elliptical and perform five, 2 minute all-out efforts, each separated by 60 seconds of easy recovery pedaling. -Stop the elliptical and perform regular push-ups or squat-thrust-jumps for one minute. -Get back on the elliptical and cool-down for five minutes OR repeat this entire workout one more time. If desired, you can substitute new exercises the second time through.
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