"Description": "(1) lying on incline bench, hold dumbbells with palms facing toward one another and arms outstretched, (2) lower weights in down and out motion in a wide arc while bending arms slightly at elbows (3) lift dumbbells back to start position using same arc",
"ExerciseNickName": "incline dumbell flys",
"MuscleGroup": "chest",
"Level": 0,
"Benefit": "develops the upper pectorals"
},
{
"ID": 36,
"Exercise": "lat machine pulldowns",
"Muscle": "lats",
"Position": "seated",
"EquipmentType": "Universal",
"Description": "(1) grip the bar with a wide overhand grip, (2) pull the bar down to chest slowly, (3) release the bar upward slowly ",
"ExerciseNickName": "lat machine pulldowns",
"MuscleGroup": "back",
"Level": 0,
"Benefit": "trains and widens the upper lats"
},
{
"ID": 38,
"Exercise": "machine pullovers",
"Muscle": "upper back",
"Position": "seated",
"EquipmentType": "Universal",
"Description": "(1) using pullover machine grab bar overhead, (2) pull bar down until it is pressed against abdomen, (3) slowly allow bar to return to starting position",
"ExerciseNickName": "machine pullovers",
"MuscleGroup": "back",
"Level": 1,
"Benefit": "work entire range of back muscles with circular resistance"
},
{
"ID": 40,
"Exercise": "dumbell curls",
"Muscle": "biceps",
"Position": "on back, incline",
"EquipmentType": "dumbbell",
"Description": "(1) hold dumbbell in each hand, (2) curl the weight out and up to shoulder, (3) lower the weight, slowly and under control, using the same arc",
"ExerciseNickName": "dumbell curls",
"MuscleGroup": "arms",
"Level": 1,
"Benefit": "stretch and develop overall biceps"
},
{
"ID": 43,
"Exercise": "triceps cable pressdown",
"Muscle": "triceps",
"Position": "standing",
"EquipmentType": "Universal",
"Description": "(1) grab the bar with an overhand grip and hands about one foot apart, (2) press the bar down until arms fully outstreched, (3) keeping elbows steady, allow the weight to return to starting position",
"ExerciseNickName": "triceps cable pressdown",
"MuscleGroup": "arms",
"Level": 1,
"Benefit": "works tricep muscle through full range of motion"
},
{
"ID": 47,
"Exercise": "one arm extensions",
"Muscle": "triceps",
"Position": "seated",
"EquipmentType": "dumbell",
"Description": "(1) grab dumbbell with one hand and hold it overhead, (2) keep elbow close to the head, lower the dumbbell in an arc motion behind the head, (3) press the weight back to starting position",
"ExerciseNickName": "one arm extensions",
"MuscleGroup": "arms",
"Level": 0,
"Benefit": "works entire tricep"
},
{
"ID": 48,
"Exercise": "wrist curls",
"Muscle": "forearm",
"Position": "seated",
"EquipmentType": "barbell",
"Description": "(1) grab barbell with underhand grip, straddling a bench with hands and bar hanging over the end of the bench, (2) bend wrists and lower the weight, (3) roll the weight back up the hands and contract the forearms lifting the weight keeping arms on bench",
"ExerciseNickName": "wrist curls",
"MuscleGroup": "arms",
"Level": 0,
"Benefit": "develops inside of forearms"
},
{
"ID": 51,
"Exercise": "front squats",
"Muscle": "quadriceps",
"Position": "standing",
"EquipmentType": "barbell",
"Description": "(1) step under barbell on rack and grab it so that the bar rests on front of shoulders, (2) keep the head and back straight, bend knees and lower body until the thighs are slightly lower than parallel to the floor, (3) return to upright position",
"ExerciseNickName": "front squats",
"MuscleGroup": "legs",
"Level": 0,
"Benefit": "develops the quadriceps "
},
{
"ID": 54,
"Exercise": "leg extensions",
"Muscle": "quadriceps",
"Position": "seated",
"EquipmentType": "Universal",
"Description": "(1) hook feet under the pads, (2) extend legs out as far as possible until they are locked, (3) lower weight slowly to starting position",
"ExerciseNickName": "leg extensions",
"MuscleGroup": "legs",
"Level": 0,
"Benefit": "defines and shapes front of thigh"
},
{
"ID": 57,
"Exercise": "seated calf raises ",
"Muscle": "calves",
"Position": "seated",
"EquipmentType": "Universal",
"Description": "(1) put block under toes and place weight on knees, (2) lower heels as far as possible, (3) press weight back up on your toes",
"ExerciseNickName": "seated calf raises ",
"MuscleGroup": "legs",
"Level": 0,
"Benefit": "develops lower and outer calf"
},
{
"ID": 60,
"Exercise": "incline board leg raises",
"Muscle": "abs",
"Position": "on back, incline",
"EquipmentType": "no equipment",
"Description": "(1) with head higher than the feet hold the top of the board, (2) keep legs straight and raise them as high as possible, (3) lower legs until they touch the board and repeat without resting feet on board ",
"ExerciseNickName": "incline board leg raises",
"MuscleGroup": "abdominals",
"Level": 0,
"Benefit": "develops the lower abdominal muscle"
},
{
"ID": 62,
"Exercise": "seated leg tucks",
"Muscle": "abs",
"Position": "seated",
"EquipmentType": "no equipment",
"Description": "(1) sitting on a bench raise legs toward chest while bending knees, (2) straighten legs while leaning back for balance, (3) repeat without touching feet to floor",
"ExerciseNickName": "seated leg tucks",
"MuscleGroup": "abdominals",
"Level": 0,
"Benefit": "develops the upper and lower abdominal muscle"
},
{
"ID": 66,
"Exercise": "lateral raises",
"Muscle": "deltoids",
"Position": "seated",
"EquipmentType": "dumbell",
"Description": "(1) using two dumbbells with arms outstretched at sides, lift weights out and up to slightly above shoulder height, (2) lower weights slowly and under control",
"ExerciseNickName": "lateral raises",
"MuscleGroup": "shoulders",
"Level": 1,
"Benefit": "trains outside deltoids "
},
{
"ID": 69,
"Exercise": "upright rows",
"Muscle": "deltoids",
"Position": "standing",
"EquipmentType": "barbell",
"Description": "(1) grab the bar with an overhand grip,with hands less than shoulder width, (2) lift the bar straight up to a point just about chin level, (3) lower weight with controlled movement",
"ExerciseNickName": "upright rows",
"MuscleGroup": "shoulders",
"Level": 1,
"Benefit": "develops the trapezius and front deltoids"
},
{
"ID": 71,
"Exercise": "shoulder / chest stretch",
"Muscle": "deltoids",
"Position": "standing",
"EquipmentType": "no equipment",
"Description": "grab onto something behind you keeping your arm level with the floor, turn away from the side being stretched until the stretch is felt in the shoulder",
"ExerciseNickName": "shoulder / chest stretch",
"MuscleGroup": "shoulders",
"Level": 1,
"Benefit": "warm up the chest and shoulder area"
},
{
"ID": 72,
"Exercise": "hamstring stretch",
"Muscle": "hamstrings",
"Position": "on back, flat",
"EquipmentType": "no equipment",
"Description": "(1) pull one leg to upright, stretched position keeping your leg as straight as possible while the other leg is bent with your heel on the floor",
"ExerciseNickName": "hamstring stretch",
"MuscleGroup": "legs",
"Level": 1,
"Benefit": "stretches hamstring muscle"
},
{
"ID": 73,
"Exercise": "hurdler stretch",
"Muscle": "hamstrings",
"Position": "seated",
"EquipmentType": "no equipment",
"Description": "(1) sit with one leg extended and the other leg bent and turned outward, heel against the straight leg, bend forward at the waist,(2) alternate legs",
"ExerciseNickName": "hurdler stretch",
"MuscleGroup": "legs",
"Level": 1,
"Benefit": "general leg stretch"
},
{
"ID": 74,
"Exercise": "quadriceps stretch",
"Muscle": "quadriceps",
"Position": "standing",
"EquipmentType": "no equipment",
"Description": "(1) support yourself by holding onto something, grab your leg behind you using the arm opposite of the leg being stretched and pull toward body, (2) alternate legs",
"ExerciseNickName": "quadriceps stretch",
"MuscleGroup": "legs",
"Level": 1,
"Benefit": "general leg muscle stretch"
},
{
"ID": 75,
"Exercise": "achilles tendon / calf stretch",
"Muscle": "calves",
"Position": "standing",
"EquipmentType": "no equipment",
"Description": "(1) place both palms onto wall, put one foot about 18 inches behind the other with both heels on floor, bend down and forward, (2) alternate legs",
"Description": "(1) place both arms behind you and grab onto a pole (or any thing that will not move), (2) lean forward until you feel stretch in chest",
"ExerciseNickName": "chest stretch",
"MuscleGroup": "chest",
"Level": 1,
"Benefit": "stretches and warms the pectoral muscles"
},
{
"ID": 77,
"Exercise": "triceps stretch",
"Muscle": "triceps",
"Position": "standing",
"EquipmentType": "no equipment",
"Description": "(1) with one hand grab the elbow of the opposite arm and pull the arm behind your head and down until you feel stretch in back of arm, (2) alternate arms",
"ExerciseNickName": "triceps stretch",
"MuscleGroup": "arms",
"Level": 1,
"Benefit": "stretches the tricep region"
},
{
"ID": 78,
"Exercise": "rotator cuff stretch",
"Muscle": "deltoids",
"Position": "standing",
"EquipmentType": "no equipment",
"Description": "grab the elbow of the opposite opposite arm and pull it across the chest until you feel a stretch, alternating arms",
"ExerciseNickName": "rotator cuff stretch",
"MuscleGroup": "shoulders",
"Level": 1,
"Benefit": "warm up the chest and shoulder area"
},
{
"ID": 80,
"Exercise": "push ups (bent knee)",
"Muscle": "chest",
"Position": "lie face down",
"EquipmentType": "no equipment",
"Description": "(1) knees bent and on the floor with legs crossed, hands facing forward about shoulder width apart, bend your elbows gradually raising and lowering your body touching your chest to the floor",
"ExerciseNickName": "push ups (bent knee)",
"MuscleGroup": "chest",
"Level": 1,
"Benefit": "overall pectoral development"
},
{
"ID": 81,
"Exercise": "bench dips",
"Muscle": "chest",
"Position": "seated",
"EquipmentType": "no equipment",
"Description": "(1) rest heels on a bench (or chair) and place hands on a second bench slightly wider than shoulder width, (2) while keeping legs straight raise and lower body by bending elbows",
"ExerciseNickName": "bench dips",
"MuscleGroup": "chest",
"Level": 1,
"Benefit": "overall pectoral development"
},
{
"ID": 82,
"Exercise": "knee presses",
"Muscle": "lower back",
"Position": "kneeling",
"EquipmentType": "no equipment",
"Description": "(1) with both hands and one knee on the ground bend other knee and bring toward the chest, (2) smoothly extend leg back as though kicking something behind you",
"ExerciseNickName": "knee presses",
"MuscleGroup": "back",
"Level": 1,
"Benefit": "warms up lower back"
},
{
"ID": 83,
"Exercise": "back lifts",
"Muscle": "lower back",
"Position": "lie face down",
"EquipmentType": "no equipment",
"Description": "(1) with arms outstretched above head raise right arm and left leg simultaneously as high as possible, (2) alternate arms and legs",
"ExerciseNickName": "back lifts",
"MuscleGroup": "back",
"Level": 1,
"Benefit": "warms up and stretches lower back"
},
{
"ID": 84,
"Exercise": "leg abductions",
"Muscle": "quadriceps",
"Position": "lie on side",
"EquipmentType": "no equipment",
"Description": "(1) rest arm on hip, bend bottom leg keeping top leg straight, with ankle flexed raise straight leg up as high as possible, (2) alternate sides",
"ExerciseNickName": "leg abductions",
"MuscleGroup": "legs",
"Level": 1,
"Benefit": "general leg stretch"
},
{
"ID": 53,
"Exercise": "lunges",
"Muscle": "quadriceps",
"Position": "standing",
"EquipmentType": "barbell",
"Description": "(1) with bar on shoulders and legs about shoulder width, step forward until thigh and calf at a 90 degree angle, (2) then push from floor returning to upright position",
"ExerciseNickName": "lunges",
"MuscleGroup": "legs",
"Level": 0,
"Benefit": "develops the front of the thighs"
},
{
"ID": 86,
"Exercise": "run on treadmill",
"Muscle": "cardiovascular",
"Position": "standing",
"EquipmentType": "treadmill",
"Description": "stand upright, run at comfortable speed",
"ExerciseNickName": "run on treadmill",
"MuscleGroup": "general",
"Level": 1,
"Benefit": "general cardiovascular"
},
{
"ID": 87,
"Exercise": "walk, on treadmill",
"Muscle": "cardiovascular",
"Position": "standing",
"EquipmentType": "treadmill",
"Description": "hold handrails for balance if necessary",
"ExerciseNickName": "walk, on treadmill",
"MuscleGroup": "general",
"Level": 1,
"Benefit": "general cardiovascular"
},
{
"ID": 88,
"Exercise": "bicycle, outside",
"Muscle": "cardiovascular",
"Position": "seated",
"EquipmentType": "bicycle",
"Description": "choose a nice, safe trail",
"ExerciseNickName": "bicycle, outside",
"MuscleGroup": "general",
"Level": 1,
"Benefit": "general cardiovascular"
},
{
"ID": 89,
"Exercise": "bicycle, inside",
"Muscle": "cardiovascular",
"Position": "seated",
"EquipmentType": "bicycle, stationary",
"Description": "go at a comfortable speed",
"ExerciseNickName": "bicycle, inside",
"MuscleGroup": "general",
"Level": 1,
"Benefit": "general cardiovascular"
},
{
"ID": 1,
"Exercise": "press",
"Muscle": "deltoids",
"Position": "standing",
"Equipment": "n",
"EquipmentType": "barbell",
"Description": "(1) grab a bar with a overhand grip holding it at shoulder level (2) lift the bar from the collarbone straight overhead keeping the weight balanced (3) lower the weight back to about the collarbone and repeat ",
"ExerciseNickName": "press",
"MuscleGroup": "shoulders",
"Level": 1,
"Benefit": "trains the front deltoids"
},
{
"ID": 25,
"Exercise": "dumbell press",
"Muscle": "front deltoids",
"Position": "seated",
"EquipmentType": "dumbell",
"Description": "(1) hold the dumbbells at shoulder height with elbows out to the sides, (2) press the dumbells overhead until they touch, (3) lower the weights back to shoulders using a controlled, smooth motion",
"ExerciseNickName": "dumbell press",
"MuscleGroup": "shoulders",
"Level": 0,
"Benefit": "trains the front of the deltoids"
},
{
"ID": 55,
"Exercise": "leg curls",
"Muscle": "hamstrings",
"Position": "on back, flat",
"EquipmentType": "Universal",
"Description": "(1) using a leg curl machine lie on stomach with legs under foot pads, (2) curl legs up as far as possible, (3) return weight to starting position",
"ExerciseNickName": "leg curls",
"MuscleGroup": "legs",
"Level": 0,
"Benefit": "develops leg biceps (rear)"
},
{
"ID": 26,
"Exercise": "military press",
"Muscle": "front deltoids",
"Position": "seated",
"EquipmentType": "barbell",
"Description": "(1) grab a bar with a overhand grip holding it at shoulder level (2) lift the bar from the collarbone straight overhead keeping the weight balanced (3) lower the weight back to about the collarbone and repeat ",
"ExerciseNickName": "military press",
"MuscleGroup": "shoulders",
"Level": 0,
"Benefit": "trains the front deltoids"
},
{
"ID": 64,
"Exercise": "clean and press",
"Muscle": "front deltoids",
"Position": "standing",
"EquipmentType": "barbell",
"Description": "(1) with the bar on the floor, grip it while squatting down and leaning slightly forward, (2) lift the bar straight up by driving with the legs and rest the bar on upper chest, (3) press bar overhead and lower, (4) return bar to floor",
"ExerciseNickName": "clean and press",
"MuscleGroup": "shoulders",
"Level": 0,
"Benefit": "builds upper body density and power, trains the front deltoids"
},
{
"ID": 65,
"Exercise": "machine press",
"Muscle": "deltoids",
"Position": "seated",
"EquipmentType": "Nautilus",
"Description": "(1) grab handles about shoulder height, (2) press upward until arms nearly locked and then back down to shoulders",
"Description": "(1) using two dumbbells, with arms outstretched and down to sides raise one weight with an arc motion until the dumbbell is above the head, (2) lift the other dumbbell so that the arms are simultaneously in motion and the weights pass in front of face",
"ExerciseNickName": "front dumbell raises",
"MuscleGroup": "shoulders",
"Level": 1,
"Benefit": "develops the front of the deltoids"
},
{
"ID": 68,
"Exercise": "bent over dumbell laterals",
"Muscle": "deltoids",
"Position": "bent over",
"EquipmentType": "dumbell",
"Description": "(1) sitting with knees together and using two dumbbells, start with the dumbbells behind the calves with palms facing one another (2) lift weights out to both sides to a point just above head (3) lower weights to behind calfs using total control",
"ExerciseNickName": "bent over dumbell laterals",
"MuscleGroup": "shoulders",
"Level": 1,
"Benefit": "trains the rear of the deltoid"
},
{
"ID": 70,
"Exercise": "shrugs",
"Muscle": "deltoids",
"Position": "standing",
"EquipmentType": "dumbell",
"Description": "(1) hold a bar at arm's length with an overhand grip, (2) shrug shoulders as high as possible and hold for a brief time, (3) lower bar to starting position",
"ExerciseNickName": "shrugs",
"MuscleGroup": "shoulders",
"Level": 1,
"Benefit": "develops the trapezius muscles"
},
{
"ID": 34,
"Exercise": "wide grip chins",
"Muscle": "lats",
"Position": "hanging",
"EquipmentType": "no equipment",
"Description": "(1) using a chin up bar grip the bar with an overhand grip with the hands wider than shoulder width, (2) hang from the bar and then pull up touching the back of the neck to the bar and hold briefly, (3) lower slowly away from the bar",
"ExerciseNickName": "wide grip chins",
"MuscleGroup": "back",
"Level": 0,
"Benefit": "trains the lats and widens the upper back"
},
{
"ID": 35,
"Exercise": "close grip chins",
"Muscle": "lats",
"Position": "hanging",
"EquipmentType": "no equipment",
"Description": "(1) using a chin up bar grip the bar with hands close together, (2) lean back and pull up so the chest nearly touches the bar, (3) lower down slowly",
"ExerciseNickName": "close grip chins",
"MuscleGroup": "back",
"Level": 0,
"Benefit": "widens the lower lats and trains the serratus"
},
{
"ID": 37,
"Exercise": "dumbell rows",
"Muscle": "upper back",
"Position": "bent over",
"EquipmentType": "dumbell",
"Description": "(1) with a dumbbell in each hand, head up, back straight and parallel to floor hold weights with arms outstretched, (2) lift both arms up to sides and hold, (3) lower weights until arms are, again, outstretched",
"ExerciseNickName": "dumbell rows",
"MuscleGroup": "back",
"Level": 1,
"Benefit": "develops each side of upper back"
},
{
"ID": 90,
"Exercise": "deadlifts",
"Muscle": "upper back",
"Position": "standing",
"EquipmentType": "barbell",
"Description": "(1) with hands about shoulder width on barbell, bend knees, lift barbell while looking toward ceiling using legs as much as possible (2) when upright, push chest out and pull shoulders back, (3) lower weight by bending knees and bending from waist",
"ExerciseNickName": "deadlifts",
"MuscleGroup": "back",
"Level": 0,
"Benefit": "general power movement involving entire back muscles, specifically the lower back"
},
{
"ID": 39,
"Exercise": "hyper extensions",
"Muscle": "lower back",
"Position": "lie face down",
"EquipmentType": "no equipment",
"Description": "(1) using a hyperextension bench hook heels under support and place hands behind the head, (2) bend forward and down, (3) return to starting position which is slightly above parallel with the floor",
"ExerciseNickName": "hyper extensions",
"MuscleGroup": "back",
"Level": 1,
"Benefit": "trains the lower back"
},
{
"ID": 2,
"Exercise": "rows",
"Muscle": "upper back",
"Position": "bent over",
"Equipment": "b",
"EquipmentType": "barbell",
"Description": "(1) with the bar on the floor, grab it with a wide overhand grip, (2) keeping upper body parallel to the floor and start with arms extended lift the bar upward to abdominal area while holding steady (3) lower bar until arms outstretched",
"ExerciseNickName": "rows",
"MuscleGroup": "back",
"Level": 1,
"Benefit": "develops muscles in the upper back"
},
{
"ID": 8,
"Exercise": "run",
"Muscle": "legs",
"Position": "running",
"Equipment": "o",
"EquipmentType": "no equipment",
"Description": "put on running shoes and take off",
"ExerciseNickName": "run",
"MuscleGroup": "general",
"Level": 1,
"Benefit": "overall cardiovascular"
},
{
"ID": 18,
"Exercise": "dips",
"Muscle": "deltoids",
"Position": "on back, incline",
"EquipmentType": "Universal",
"Description": "desc",
"ExerciseNickName": "dips",
"MuscleGroup": "shoulders",
"Level": 3
},
{
"ID": 22,
"Exercise": "tricep extensions",
"Muscle": "triceps",
"Position": "on back, flat",
"EquipmentType": "barbell",
"Description": "EZ curl bar preferred.",
"ExerciseNickName": "tricep extensions",
"MuscleGroup": "arms",
"Level": 0
},
{
"ID": 23,
"Exercise": "dumbbell extensions",
"Muscle": "triceps",
"Position": "on back, flat",
"EquipmentType": "dumbell",
"Description": "Works outer triceps.",
"ExerciseNickName": "dumbbell extensions",
"MuscleGroup": "arms",
"Level": 0
},
{
"ID": 24,
"Exercise": "press behind the neck",
"Muscle": "deltoids",
"Position": "seated",
"EquipmentType": "barbell",
"Description": "(1) lift the bar overhead using a overhand grip, (2) set it down on shoulders, (3) press the weight up and lower it under control, keep elbows back",
"ExerciseNickName": "press behind the neck",
"MuscleGroup": "shoulders",
"Level": 0,
"Benefit": "trains the front and side deltoids"
},
{
"ID": 28,
"Exercise": "incline dumbell presses",
"Muscle": "chest",
"Position": "on back, incline",
"EquipmentType": "dumbell",
"Description": "(1) with a dumbbell in each hand, lie back on incline bench bringing and holding dumbbells at shoulder height, (2) lift both dumbbells straight overhead, (3) slowly return dumbbells back to shoulder height",
"ExerciseNickName": "incline dumbell presses",
"MuscleGroup": "chest",
"Level": 0,
"Benefit": "develops the upper pectoral muscles"
},
{
"ID": 30,
"Exercise": "parallel dips",
"Muscle": "chest",
"Position": "hanging",
"EquipmentType": "no equipment",
"Description": "(1) using parallel dip bar, support body with hands on bars while arms are fully outstretched, (2) lower body as far as possible, (3) press back up and return to starting position",
"ExerciseNickName": "parallel dips",
"MuscleGroup": "chest",
"Level": 0,
"Benefit": "develops the pectoral muscles"
},
{
"ID": 3,
"Exercise": "bench press",
"Muscle": "chest",
"Position": "lying",
"Equipment": "b",
"EquipmentType": "barbell",
"Description": "(1) with hands slightly wider than shoulder width grab bar and lift it off of the bench rack, (2) lower the bar until it lightly touches the lower chest, (3) press the bar upward until arms are, again, fully extended",
"ExerciseNickName": "bench press",
"MuscleGroup": "chest",
"Level": 1,
"Benefit": "develops the pectoral muscles while also benefitting the front deltoid area and the triceps"
},
{
"ID": 27,
"Exercise": "dumbell bench press",
"Muscle": "chest",
"Position": "on back, flat",
"EquipmentType": "dumbell",
"Description": "(1) holding a dumbbell in each hand, lie on bench with dumbbells at chest and then to the side of chest, (2) press dumbbell up until arms are fully outstretched, (3) slowly lower dumbbells until hands are, again, beside chest",
"ExerciseNickName": "dumbell bench press",
"MuscleGroup": "chest",
"Level": 0,
"Benefit": "develops outer pectorals"
},
{
"ID": 29,
"Exercise": "decline dumbell presses",
"Muscle": "chest",
"Position": "on back, decline",
"EquipmentType": "dumbell",
"Description": "(1) with a dumbbell in each hand, lie back on decline bench bringing and holding dumbbells at shoulder height, (2) lift both dumbbells straight overhead, (3) slowly return dumbbells back to shoulder height",
"ExerciseNickName": "decline dumbell presses",
"MuscleGroup": "chest",
"Level": 0,
"Benefit": "develops lower pectoral muscles"
},
{
"ID": 31,
"Exercise": "dumbell flys",
"Muscle": "chest",
"Position": "on back, flat",
"EquipmentType": "dumbell",
"Description": "(1) while lying on bench, hold dumbbells with palms facing toward one another and arms outstretched, (2) lower weights in down and out motion in a wide arc while bending arms slightly at elbows (3) lift dumbbells back to start position using same arc",
"ExerciseNickName": "dumbell flys",
"MuscleGroup": "chest",
"Level": 0,
"Benefit": "develops the mass of the pectoral muscles"
},
{
"ID": 33,
"Exercise": "cable flys",
"Muscle": "chest",
"Position": "standing",
"EquipmentType": "Universal",
"Description": "(1) grab handles attached to cables extending arms out to sides, (2) bending slightly forward with elbows slightly bent pull handles to a position in front of lower body and hold, (3) return until arms outstretched",
"ExerciseNickName": "cable flys",
"MuscleGroup": "chest",
"Level": 0,
"Benefit": "trains the inside of the pectoral muscles"
},
{
"ID": 79,
"Exercise": "push ups (straight leg)",
"Muscle": "chest",
"Position": "lie face down",
"EquipmentType": "no equipment",
"Description": "(1) with legs close together, hands facing forward about shoulder width apart, bend your elbows gradually raising and lowering your body touching your chest to the floor",
"ExerciseNickName": "push ups (straight leg)",
"MuscleGroup": "chest",
"Level": 1,
"Benefit": "overall pectoral development"
},
{
"ID": 5,
"Exercise": "curls",
"Muscle": "biceps",
"Position": "standing",
"Equipment": "d",
"EquipmentType": "barbell",
"Description": "(1) grab the bar with an underhand grip and hands about shoulder width apart, (2) curl the bar in an arc motion toward chest keeping elbows in, (3) lower the weight slowly and under control to starting position",
"ExerciseNickName": "curls",
"MuscleGroup": "arms",
"Level": 1,
"Benefit": "develops overall biceps"
},
{
"ID": 41,
"Exercise": "concentration curls",
"Muscle": "biceps",
"Position": "bent over",
"EquipmentType": "dumbbell",
"Description": "(1) while standing and slightly bent over, grab one dumbbell resting the elbow against knee. (2) curl the weight up to the opposite shoulder keeping arm stable, (3) lower the weight slowly ",
"ExerciseNickName": "concentration curls",
"MuscleGroup": "arms",
"Level": 1,
"Benefit": "maximizes height of biceps"
},
{
"ID": 42,
"Exercise": "reverse curls",
"Muscle": "biceps",
"Position": "standing",
"EquipmentType": "barbell",
"Description": "(1) grab the bar with an overhand grip holding it down with arm outstretched, (2) curl the weight out and up to about the chin keeping the wrists steady",
"ExerciseNickName": "reverse curls",
"MuscleGroup": "arms",
"Level": 1,
"Benefit": "develops outside of biceps"
},
{
"ID": 44,
"Exercise": "seated tricep press",
"Muscle": "triceps",
"Position": "seated",
"EquipmentType": "barbell",
"Description": "(1) grab the bar with an overhand grip and hands close together, (2) raise the bar above the head and while keeping elbows in lower the weight down in an arc behind the head, (3) press the weight up using the same arc",
"ExerciseNickName": "seated tricep press",
"MuscleGroup": "arms",
"Level": 1,
"Benefit": "develops inside and rear tricep"
},
{
"ID": 45,
"Exercise": "lying tricep extensions",
"Muscle": "triceps",
"Position": "on back, flat",
"EquipmentType": "barbell",
"Description": "(1) grab bar (EZ Curl type) with overhand grip and lie with head just over end of bench, (2) press the weight up away from top of head, (3) lower the weight toward top of head",
"ExerciseNickName": "lying tricep extensions",
"MuscleGroup": "arms",
"Level": 1,
"Benefit": "develops full length of triceps"
},
{
"ID": 46,
"Exercise": "dumbell kickbacks",
"Muscle": "triceps",
"Position": "bent over",
"EquipmentType": "dumbell",
"Description": "(1) lean slightly on bench with one hand while holding dumbbell in the other, (2) raise elbow of arm with weight up to about shoulder level and dumbbell below elbow, (3) raise weight up by extending arm back while keeping elbow straight, (4) lower weight ",
"ExerciseNickName": "dumbell kickbacks",
"MuscleGroup": "arms",
"Level": 1,
"Benefit": "develops upper triceps"
},
{
"ID": 6,
"Exercise": "tricep press",
"Muscle": "triceps",
"Position": "standing",
"Equipment": "d",
"EquipmentType": "barbell",
"Description": "(1) grab bar (EZ Curl) with overhand grip and place bar overhead, (2) lower the weight behind head keeping elbows close to head, (3) press weight back to starting position",
"Description": "(1) lie on back with feet under straps or support and with knees slightly bent, sit up bringing chin up to knees, (2) lower down and repeat without resting on board",
"ExerciseNickName": "incline board situps",
"MuscleGroup": "abdominals",
"Level": 0,
"Benefit": "develops the upper abdominal muscle"
},
{
"ID": 59,
"Exercise": "twisting situps",
"Muscle": "abs",
"Position": "on back, decline",
"EquipmentType": "no equipment",
"Description": "(1) on incline board with knees slightly bent and hands behind head sit up and touch elbow to opposite knee, (2) repeat alternating elbow to knee",
"ExerciseNickName": "twisting situps",
"MuscleGroup": "abdominals",
"Level": 0,
"Benefit": "develops the upper abdominal muscle and intercostals"
},
{
"ID": 61,
"Exercise": "hanging leg raises",
"Muscle": "abs",
"Position": "hanging",
"EquipmentType": "no equipment",
"Description": "(1) hold a chin up bar and hang at arm's length, (2) keeping legs straight, lift them up in front of the body as far as possible, (3) lower legs back toward the floor",
"ExerciseNickName": "hanging leg raises",
"MuscleGroup": "abdominals",
"Level": 0,
"Benefit": "develops the lower abdominal muscle"
},
{
"ID": 7,
"Exercise": "crunches",
"Muscle": "abs",
"Position": "lying",
"Equipment": "o",
"EquipmentType": "no equipment",
"Description": "(1) lie with back pressed on the floor, bend knees and raise legs, clasping hands behind the head, (2) raise upper body keeping head back and elbows out by contracting the abdominal muscles",
"ExerciseNickName": "crunches",
"MuscleGroup": "abdominals",
"Level": 1,
"Benefit": "for the upper and lower abdominal muscles"
},
{
"ID": 63,
"Exercise": "machine crunches",
"Muscle": "abs",
"Position": "seated",
"EquipmentType": "Nautilus",
"Description": "(1) hold handles above the shoulders with feet behind the rests, (2) curl upper body downward by contracting the abdominal muscles",
"ExerciseNickName": "machine crunches",
"MuscleGroup": "abdominals",
"Level": 1,
"Benefit": "develops the upper and lower abs"
},
{
"ID": 49,
"Exercise": "squats",
"Muscle": "quadriceps",
"Position": "standing",
"EquipmentType": "barbell",
"Description": "(1) step under barbell on rack so that the bar rests on shoulders and grip it to balance the bar, (2) keep the head and back straight, bend knees and lower body until the thighs are slightly lower than parallel to the floor, (3) return to upright position",
"ExerciseNickName": "squats",
"MuscleGroup": "legs",
"Level": 0,
"Benefit": "builds mass and strength in legs "
},
{
"ID": 50,
"Exercise": "machine squats",
"Muscle": "quadriceps",
"Position": "standing",
"EquipmentType": "Universal",
"Description": "(1) step under pads so that they bar on shoulders and grip itfor balance, (2) keep the head and back straight, bend knees and lower body until the thighs are slightly lower than parallel to the floor, (3) return to upright position",
"ExerciseNickName": "machine squats",
"MuscleGroup": "legs",
"Level": 0,
"Benefit": "develops the quadricep muscles"
},
{
"ID": 52,
"Exercise": "leg presses",
"Muscle": "quadriceps",
"Position": "seated",
"EquipmentType": "Universal",
"Description": "(1) lie on back and position feet close together, (2) bend knees and lower weight as far as possible bringing the knees as close to the shoulders as possible, (3) press weight back until the legs are fully extended",
"ExerciseNickName": "leg presses",
"MuscleGroup": "legs",
"Level": 0,
"Benefit": "builds mass of thighs"
},
{
"ID": 56,
"Exercise": "standing calf raises",
"Muscle": "calves",
"Position": "standing",
"EquipmentType": "Universal",
"Description": "(1) stand with toes on a block and weight on shoulders, (2) lower heels as far as possible toward the floor keeping knees slightly bent, (3) raise up on toes as far as possible ",
"ExerciseNickName": "standing calf raises",
"MuscleGroup": "legs",
"Level": 0,
"Benefit": "develops overall mass of the calves"
},
{
"ID": 85,
"Exercise": "stair climbing",
"Muscle": "cardiovascular",
"Position": "standing",
"EquipmentType": "stair master",
"Description": "grip rails lightly, stand upright",
