The Ultimate Animated
Strength Training Anatomy Resource for Women & for Men!
Used by Personal Trainers
Now you can learn too!
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CLICK HERE TO VIEW THE DEMO!!!
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Build muscle quicker than ever with the ultimate strength training anatomy resource available.
The muscle building resource tool used by the professional personal trainers. Now it's available to YOU!
Watch smooth animated exercises, learn the muscles being used and become educated on how your body develops muscle.
The strength training anatomy exercises included are:
ARMS: Curls, Concentration Curls, Hammer Curls, Low Pulley Curls, High Pulley Curls, Barbell Curls, Preacher Curls, Reverse Curls, Reverse Wrist Curls, Wrist Curls, Pushdowns, Reverse Pushdowns, Tricep Extensions, Seated Dumbbell Tricep Extensions, Seated EZ Bar Tricep Extensions, Tricep Kickback, Tricep Dips, Tricep Extensions.
SHOULDERS: Back Press, Front Press, Dumbbell Press, Lateral Raises, Bent Over Lateral Raises, Front Raises, Low Pulley Lateral Raises, Low Pulley Front Raises, Low Pulley Bent Over Lateral Raises, Nautilius Lateral Raises, Pec Dec Rear Delt Laterals.
CHEST: Bench Press, Close Grip Bench Press, Incline Press, Pushups, Parallel Bar Dips, Dumbbell Press, Dumbbell Flys, Pec Dec Flys, Pec Crossover Flys, Dumbbell Pullovers, Barbell Pullovers.
BACK: Chin Ups, Reverse Chin Ups, Lat Pulldowns, Close Grip Lat Pulldowns, Straight Arm Lat Pulldowns, Seated Rows, One Arm Dumbbell Rows, Bent Over Row, Still Legged Deadlifts, Deadlifts, Upright Rows, Dumbbell Shrugs.
LEGS: Dumbbell Squats, Squats, Front Squats, Angled Leg Press, Leg Extensions, Lying Leg Curls, Standing Leg Curls, Good Mornings, Cable Adductions, Machine Adductions, Standing Calf Raises, One Leg Toe Raises, Seated Barbell Calf Raises.
Simon Lovell is an expert personal trainer. Here he provides his top 10 strength training exercises and guess what, they're all available in Training Buddy!
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With so many strength training exercises out there to build into your training programme, you may be wondering which will be the best ones to include to generate that firm muscle you've been dying for? You may also want an idea about which muscles they work during the movement? You're about to find out my personal Top 10 exercises and if you're looking to develop a good physique for whatever the reason then you may want to steer your choices towards these bay boys of the training world. We are bombarded with strength training anatomy choices and as personal trainers we're here to advise you with the best advice, I hope you find these exercises useful. During all of these exercises it is very important that you maintain good form so it's a good idea to use one of the references at the bottom of the page to ensure your technique is right or you may cause yourself an injury.
1. Deadlift
This is a big, big exercise that develops back strength in a big way but also hits virtually every other muscle group in the body making in my number one strength training exercise. If you start of with low reps and gradually increase the weight you should never encounter back problems again as your spine will be supported by a virtual cocoon of muscle.
2. Squats
Tiny legs? Get big ones with the daddy of leg exercises. Working the front and backs of your legs as well as your butt, squats are often avoiding as they're seen as being a difficult exercise but build these into your programme and you'll not only have a toned lower half you'll also build a good foundation for the rest of your body and if you want to have ultimate symmetry then this is a good place to start. Squats are also a great core conditioning exercise, so your stomach will get worked in the progress. Maximum bang for your buck once again!
3. Bench Press/Press-Up
This is also another great compound muscle movement (compound meaning a moment that works multiple muscles as opposed to 'isolation' that works a single muscle. The press-up is a great place to start using your body weight as your resistance while as you progress you can add weight to a bench press machine. For the pectoral, tricep and delt development this is number one.
4. Pullups
Pulling your entire body in an upward movement can be one mean task, but work at it and you'll develop a really strong back and arms. Taking a wide grip will really hit the back like never before, but bring your hands in close and you're biceps will also take the strain so don't miss out on this one whatever you do.
5. Dumbbell Press
Another great compound movement and with weights in each of your arms you will really target each side of your body independently which is obviously a great benefit. If you work really slowly your muscles will really be put under pressure so there's another technique you can adopt. If you're using a bench that moves position, try and have some kind of incline as this will work the upper part of the chest as well as hitting the
6. Stiff Legged Deadlifts
A variation on the deadlift, the stiff leg version puts more emphasis on working the hamstrings and works better than many hamstring isolation exercise you often find in gyms. What's more for this one you only need a barbell or a set of dumbbells. Maintaining a straight back position is essential with this exercise to reduce the risk of injury.
7. Seated Rows
Seated rows can be performed on specially designed resistance machines or cable machines - you can also use elasticated bands etc if you are starting out. This exercise is another great back exercise concentrating on the pulling movement. The lats are worked as well as the upper back and biceps. There are many variations of this movement and a number of cable attachments can be used to alter the muscles targeted. try using ropes, handles and different shaped bars to add variety to your routine.
8. Lat Pulldowns
The famous lat pulldown is one machine that crops up in almost every gym you are likely to enter. You will see all sorts of techniques in a wide selection of positions. For exercise safety it's advised to avoid pulling the bar to the back of your head as this can potentially cause an impingement injury that could put you out of training altogether. If you stick with working the attachment in front of your body you will gain just as good development.
9. One Arm Dumbbell Rows
This exercise works the arms independently and can create an excellent shape to your back. Like the other exercises the row technique can be alerted in speed and intensity to encourage development. Here's a couple of good tops for the one arm row: keep the elbow tucked in close to your body, maintain a straight back at times and keep rowing hard until you have nothing left in the tank. Make sure you hit the same amount of hits on the other side!
10. Parallel Bar Dips
Dips are fantastic, not only for generating triceps to die for but also in hitting the chest in this ultimate pushing movement. Most gyms are equipped with a dip machine that sometimes doubles up as a chin assist for developing the back. The secret of the dip is to keep up straight, dip low and power up. If the machine doesn't have a weight stack that will take some resistance away then you will have to build up your strength over time, or get someone to take some of your body weight away by putting this hands underneath your knees.
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