PRACTICALS(LOWERBO

DY)
Squat
Body Part :- Abs,Hips,Calves,Shins,Thighs
Step 1 :- Starting Position: Begin standing with your feet slightly wider than hip-width, with the
toes turned slightly outwards with your hands by your sides so the palms facing inwards. Depress and
retract your scapulae (pull the shoulders down and back.
Step 2 :- Stiffen your core and abdominal muscles (“bracing”) to stabilize your spine. Hold your
chest up and out, tilt your head slightly up, shift your weight back into your heels while pushing your hips
towards the wall behind you.
Step 3:- Downward Phase: Start the downward phase by first shifting your hips backwards then
downwards to create a hinge-like movement at your hips and knees simultaneously. As you lower your
hips the knees will then start to shift forward slowly, but try to control the amount of forward translation
(movement) of the tibia (shinbone). Maintain tension in the core muscles (continue bracing) and attempt
to keep your back flat.
Step 4 :- Continue to lower yourself until your thighs are parallel or almost parallel with the floor,
until your heels begin to lift off the floor, or until your torso begins to round or flex forward. Monitor
your feet, ankles and knees, ensuring that the feet don't move, the ankles do not collapse in or out and the
knees remain aligned over the second toe.

Step 5 :- From the Lowered Position: the knees should continue to remain aligned over the
second toe and body weight should be evenly distributed between the balls and heels of the feet. From the
side, the position of the tibia (shinbone) and torso should be parallel with each other and the low back
should appear flat or showing the beginning of some rounding.

Step 6 :- Upward Phase: While maintaining your back, chest and head-up position, exhale and
extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need
to rise together while keeping the heels flat on the floor and knees aligned over the second toe. Continue
extending until you reach your starting position.

Think about inhaling on the way down and exhaling while exerting on the way back to the initial standing
position
Lunges
Body part :- hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner
thighs.

Step 1 :- Stand tall with feet hip-width apart. Engage your core.
Step 2 :- Take a big step forward with right leg. Start to shift your weight forward so heel hits the
floor first.
Step 3:- Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK
if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee
to the floor while keeping weight in right heel.
Step 4 :- Press into right heel to drive back up to starting position.
Step 5 :- Repeat on the other side.

Leg Extension
Body Parts:- Quadriceps
Steps:- Sit up straight on the leg extension machine – imagine you have a seat belt pulling your
waist into the seat. Adjust the pad so it sits on top of your shins just above your feet, which should be
pointing forward. Hold the side bars. Ensuring that you are using your quads to power the movement,
rather than kicking up with your feet, extend your legs straight out in front of you. Then slowly lower
them back to the starting

Leg Curls/Hamstring Curls

Body Part :- Hamstrings

Steps:- Start by adjusting the machine so your thighs and torso sit comfortably on the pads
when you’re lying face down. The lever on the back of the machine should sit just below your calf
muscles when your legs are straight. Grasp the handles on the front of the machine and
Curl your lower legs up as far as possible without lifting your thighs off the pad. Hold for a second at the
top of the movement, then lower slowly back to the start. Keep your movements smooth throughout – if
you’re having to resort to jerky movements to shift the weight, you’re using too much

Standing Calf Raises :

Body Part:- Calves

Steps: Place a barbell in a rack at about shoulder-height. Dip under the bar so that it rests behind
the neck across the top of the back and shoulder blades, and grip the bar with the hands just outside the
shoulders. Raise the chest and squeeze the shoulder blades together to maintain a straight back throughout
the entire movement. Stand up to bring the bar off the rack and step backwards, placing both feet
approximately hip-width apart and squarely set on the floor with the toes pointed forward. (Tip: for more
development on the outside of calves point feet slightly inwards.) Keep a slight bend in knees, and press
the toes into the ground while lifting the heels up. Pause at the top, and slowly roll the heels back down to
the floor, then pause again and repeat for the desired number of repetitions.

Side lying Hip Adduction

Body Part :- Thighs
Step 1 :- Starting Position: Lie on your side on a mat/floor with your legs extended, feet together in
neutral position pointing away from your body (at 90 degrees to your shinbone). Keep your lower arm
bent and positioned under your head for support while the upper arm rests upon your upper hip. Your hips
and shoulder should be aligned vertically to the floor. Your head should be aligned with your spine.
Slowly flex (move forward) your lower leg until it lies in front of your upper leg. Rest both feet on the
floor and keep both legs extended with feet in neutral position
Step 2 :- Upward Phase: Exhale and gently raise the lower leg off the floor while keeping the
knee extended and the foot in a neutral position. The hips should remain vertical to the floor (knee of the
raised leg should not rotate upward towards the ceiling or downward towards the floor). Continue raising
the leg until your hips begin to tilt sideways or until your feel tension develop in your low back or oblique
muscles.
Step 3 :- Downward Phase: Gently inhale and slowly return the raised leg to your starting
position in a controlled manner. After completing your set, roll over and repeat with the opposite leg.
Due to the limited movement at the hip joint in this direction, the leg need only rise a few inches off the
mat/floor.

PRACTICALS(BACK)
Deadlift
Body Part :- Full body
Steps :- Stand behind the barbell with the feet about shoulder-width apart, the toes slightly rotated
out, and the shins almost touching the bar. Sit back into the hips slightly while keeping a straight back so
that the chest is lifted upward, and bend forward to grip the bar in an over-under grip with one palm
facing up and the other facing down. Squeeze the bar in the hands and sink back onto the hips while
pressing the feet into the floor. Keeping the back flat, push the hips forward to move to standing position.
Finish standing in a tall position with the shoulders pulled back and the legs straight. Return to the
starting position by shifting the weight back into the hips and keep the back straight while allowing the
knees to bend. When this movement is done properly, the glutes and the back of the thighs should feel the
work, NOT the back.

Bent over Barbell Rows

Body Parts :- Arms,Back,Shoulders
Steps:- Grip a barbell with palms down so that the wrists, elbows, and shoulders are in a straight line. Lift
the bar from the rack, bend forward at the hips, and keep the back straight with a slight bend in the knees.
Lower the bar towards the floor until the elbows are completely straight, and keep the back flat as the bar
is pulled towards the belly button. Then slowly lower the bar to the starting position and repeat.

Seated Rows
Body Parts:- Arms,Back
Steps:- Use a seated pulley cable machine and a narrow handle, and place the feet on the floor with knees
bent and maintain a straight back. Hold the handle and lift the chest while slowly pulling the elbows
backwards close to the rib cage until the handle touches the front of the stomach. Pause for one second
before slowly straightening the arms to return the weight to the original starting position.

Seated Lat Pulldowns

Body Part: Back
Step 1 :- STARTING POSITION: Sit in the machine, anchoring your lower extremity by adjusting the
thigh pad to fit firmly against the top of your thighs. Stiffen (“brace”) your abdominal muscles to
stabilize your spine, and attempt to avoid any arching of your low back throughout the exercise. Reach
up to grasp the bar, firmly gripping the bar with both hands. While your arms are extended overhead,
depress and retract your scapulae (pull shoulders back and down) and attempt to hold this position
throughout the exercise. Lean back slightly (no more than a 30 degree angle), using your legs to support
your body (low back). Maintain your head aligned with your spine
Step 2:- Slowly exhale and initiate the downward pull by first depressing (lower) your scapulae, then
pulling the bar downward towards the top or mid-section of your chest. Attempt to pull in a motion that
drives your elbows directly down towards the floor, bringing your elbows towards the sides of your torso.
Avoid any additional backwards lean during the pull movement.

Step 3:- Continue pulling until the bar nears or touches your chest, or more importantly, you observe your
elbows no longer moving downward, but now beginning to move backwards. Avoid any further pulling
as this places additiomnal stresses into the shoulder joint.
Step 4 :- Pause momentarily, then slowly return to your starting position by allowing the bar to move
upwards until your elbows are fully extended, then allow your scapule to rise slightly. Repeat the
movement
Narrow Grip Pulldowns
Body parts : lower mid back, Latissimus Dorsi
Step 1 :- Sit on the lat pulldown bench while facing the cable machine. Secure your legs in a comfortable
position under the knee machine. Extend your arms upwards to grab the close grip attachment with your
palms facing each other.
Step 2 :- While leaning slightly back, brace your core, bring your shoulder blades down and back, and
pull the attachment down until it touches your [Link] briefly at the bottom, squeeze your lats, and
slowly return to the starting position. Maintain tightness in your core and repeat!

Lat Pull down(Behind the Neck)

Body Parts:- Latissimus Dorsi
Steps:- Properly adjust the kneepad at a lat pulldown machine so you can comfortably execute the
exercise without being pulled out of the seat.

While standing, grip the bar where your hands will be a little wider than your shoulders and your palms
are facing forward. Keep your arms extended and sit at the machine while slipping your knees under the
pads.

Straighten your body to a point where the cable and pull down bar are directly above your spine and tuck
your head forward to allow the bar to be safely lowered. Shrug your shoulder blades back to set your
shoulders, this allows the tension to stay on your lats throughout the exercise.

While breathing out, slowly lower the bar behind your head so it is approximately level with your ears.
Do NOT lower the bar to shoulder level. While the bar is at its lowest point, fully squeeze your shoulder
blades together and pause for one second.

Inhale as you slowly raise the bar towards the starting position but stop just before fully extending your
arms to keep the tension on your muscles. Without pause, lower the bar again and repeat the process until
you have reached your desired reps.

High Pulley Row

Body Parts:- Back
Steps:- Stand with the feet hip-width apart, the hips straight, the back tall, and the knees slightly bent.
Place the cable pulley at about shoulder-height, attach a rope handle, and hold one end of the rope in each
hand with the palms facing down. Turn to face the machine. Lift the chest up and pull the elbows back
until the hands are right in front of the shoulders, then pause for 2-3 seconds. Slowly straighten the arms
to return the weight to the starting position.
Chin Ups
Body Part :- Arms,Back
Step1 :- Starting Position: Stand under the chin-up bar and reach your arms overhead with your palms
facing you. Reach, jump or lift your body off the floor to grasp the handles firmly with a full grip
position (thumbs wrapped around the handles). Gently cross one leg over the other to stabilize your
lower extremity and then stiffen ("brace") your abdominal muscles to stabilize your spine. Align your
head vertically with your trunk under your hands and assume a neutral wrist position (i.e., wrist aligned in
a straight line with your forearms). Depress and retract your scapulae (pull shoulders back and down) and
attempt to hold this position throughout the exercise.
Step 2 :- Slowly exhale and slowly pull your body upwards by flexing (bending) your elbows and pulling
your arms down to your sides Attempt to pull in a motion that drives your elbows directly down towards
the floor, keeping your elbows in front of your body. Attempt to keep your body aligned vertically to the
floor and avoid swinging your body during your upward Pull
Step 3:- Continue pulling upward until your chin is level with the bar or your hands. Pause momentarily
then slowly return to your starting position by allowing your arms to extend back overhead until your
arms are fully extended. Continue to maintain your shoulder and wrist position, and the vertical
alignment of your trunk. Repeat the movement.

Pull Ups
Body Parts:- Arms,Back
Step 1 :- Starting Position: Stand under the chin-up bar and reach your arms overhead with your palms
facing away from you. Reach, jump or lift your body off the floor to grasp the handles firmly with a full
grip position (thumbs wrapped around the handles). Gently cross one leg over the other to stabilize your
lower extremity and then stiffen ("brace") your abdominal muscles to stabilize your spine. Align your
head vertically with your trunk under your hands and assume a neutral wrist position (i.e., wrist aligned in
a straight line with your forearms). Depress and retract your scapulae (pull shoulders back and down) and
attempt to hold this position throughout the exercise.
Step 2 :- Slowly exhale and slowly pull your body upwards by flexing (bending) your elbows and pulling
your elboes down to your sides Attempt to pull in a motion that drives your elbows directly down
towards the floor, while keeping them positioned in the 3 and 9 o'clock position (aligned with the sides of
the trunk). Attempt to keep your body aligned vertically to the floor and avoid swinging your body
during your upward pull
Step 3 :- Continue pulling upward until your chin is level with the bar or your hands. Pause momentarily
then slowly return to your starting position by allowing your arms to extend back overhead until your
arms are fully extended. Continue to maintain your shoulder and wrist position, and the vertical
alignment of your trunk. Repeat the movement.
Step 4 :- Exercise Variation: The intensity of this exercise can be increased with resistance that can be
added by wearing a weight belt to which weights are connected. Using a narrow, prontated (palms
forward) grip shifts some of the load from your lats (mid-back muscles) into the muscles of the upper
back.

PRACTICALS(BICEPS)
Barbell Curls
Body Parts :- Biceps
Steps:- Hold the barbell with both hands facing up so the wrists, elbows, and shoulders are in a straight
line about shoulder-width apart. Lift the barbell toward the shoulders while bending the elbows and
keeping them next to the middle of the body. Slowly lower the weight to return to the starting position.
Keep chest still, using just the arms for the movement.

Hammer Curls
Body Part :- biceps
Step 1:- Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs
around the handles with your palms facing your body). Position the dumbbells alongside your thighs with
your elbows fully extended. Assume a split-stance position to stabilize your body, stiffen your torso by
contracting your abdominal/core muscles ("bracing"), and depress and retract your scapulae (pull your
shoulders down and back), maintaining these positions throughout the exercise. Your head and neck
should be aligned with your spine.
Step 2 :- Upward Phase: Exhale and slowly flex (bend) one or both elbows in unison until the dumbbell(s)
near(s) the front of your shoulder. It performing alternating arm curls, the opposite arm should remain in
the starting position. Perform the curl while keeping your torso erect (no arching your low back) or
without moving your elbows forward. Maintain a neutral wrist position (wrist straight without any bend
with your palms facing your body) and avoid shrugging your shoulders throughout the movement.
Step 3:- Downward Phase: Inhale and gently lower the dumbbells back towards your starting position
until the elbow(s) is/are fully extended, keeping the dumbbell in the neutral position. Maintain your split-
stance, torso and shoulder position and if performing alternating arm curls, repeat to the opposite side.

Concentration Curls
Body Parts:- Biceps
Steps :- Sit on a bench that’s set at a height so your knees are bent at 90° with your feet flat on
the floor. Pick up a dumbbell in your right hand and place the back of your upper right arm on
the inner part of your right thigh. Your arm should be extended holding the weight off the floor.
Slowly curl the weight up, only moving your forearms – the position of your upper arm on your
thigh will help you keep it still during the exercise. At the top of the move, pause for a beat and
squeeze your biceps, then slowly lower the weight back to the start. Do all your reps on one arm,
then switch to the other.
Preacher Curls
Body Parts :-Biceps
Steps :- Sit on the preacher bench and adjust the height so your armpits are just touching the top of the
sloped section. Hold the weight using an underhand grip (palms facing up) with your arms extended and
your upper arms resting on the bench. Curl the weight up, keeping your upper arms on the bench, until
your forearms are vertical. Pause for a second at the top of the curl, then slowly lower the weight until
your arms are fully extended once again. Count for three beats as you lower. Make sure your feet are
planted on the ground, and that your torso and shoulders stay still throughout the movement.

PRACTICALS(CHEST)
Push Ups
Body parts :-Arms,Chest,Shoulders
Step 1:- Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.
Step 2:- Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width
apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until
your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full
extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your
core/abdominal muscles ("bracing"), your glute and quadriceps muscles and align your head with your
spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).
Step 3:- Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and
head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this
downward phase. Continue to lower yourself until your chest or chin touch the mat/floor. Allow your
elbows to flare outwards during the lowering phase.
Step 4 :- Upward Phase: Press upwards through your arms while maintaining a rigid torso and head
aligned with your spine. For extra strength think about pushing the floor away from you. Do not allow
your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at
the elbows.

Lying Chest Fly

Body Parts :-Chest, Shoulders
Step 1 :- Starting Position: Grasp two dumbbells and lie supine (on your back) on a flat bench with your
feet placed firmly on the floor or upon a raised platform to allow you to maintain a neutral (flat to normal)
spine. If working with a spotter, signal the spotter for assistance in handing you the dumbbells.
Step 2:- Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the
bench. Your head, shoulders, butt and feet should make contact with the bench and floor/riser throughout
the exercise. Signal the spotter for assistance in moving to the starting position. Grasp each dumbbell with
a closed, pronated grip (palms facing forward, thumbs wrapped around the handle), pressing the
dumbbells to a position shoulder-width apart with your elbows extended. Externally rotate the arms
(rotate your elbows to face outward and palms to face inward), slightly flexing the elbows, but
maintaining a neutral wrist position (avoid flexion/extension at the wrist joint).
Step 3:- Downward Phase: Inhale and slowly lower the dumbbells in unison in a wide arc until they lie
level with your shoulders or chest. Keep the dumbbells parallel with each other during the movement.
Maintain your slightly flexed elbows, neutral wrist position and contact of your head, shoulder, butt and
feet with the bench and floor/riser.
Step 4:- Upward Phase: Exhale and slowly raise the dumbbells upward in a wide arc back to your starting
position, keeping the elbows slightly flexed, wrists neutral and making contact with the head, shoulders,
butt and feet with the bench and floor/riser

Bench Press(Flat)
Body parts:- chest, Arms ,Shoulders
Steps :- Lie face up on a flat bench, and grip a barbell with the hands slightly wider than shoulder-width.
Press the feet into the ground and the hips into the bench while lifting the bar off the rack. Slowly lower
the bar to the chest by allowing the elbows to bend out to the side. Stop when the elbows are just below
the bench, and press feet into the floor to press the weight straight up to return to the starting position.

Incline Dumbbell Press

Body parts :-Chest,Shoulders
Step 1:- Starting Position: Grasp two dumbbells and lie supine (on your back) on an incline bench angled
between 45 and 60 degrees with your feet placed firmly on the floor or on a raised platform to allow you
to maintain a neutral spine (flat to normal curvature).
Step 2:- Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the
bench. Your head, shoulders, butt and feet should make contact with the bench and floor/riser throughout
the exercise. If using a spotter, signal for assistance in moving to your starting position. Grasp each
dumbbell with a closed, pronated grip (palms facing forward, thumbs wrapped around the handle) and
press the dumbbells in unison to a level over your eyes or slightly higher, with your elbows fully
extended. Maintain a neutral wrist position (avoid flexion / extension at the wrist joint).
Step 3:- Downward Phase: Inhale and slowly lower the dumbbells in unison and in a controlled
movement towards your upper chest, but moving slightly wider towards the armpits. Gently touch the
dumbbells to your chest without bouncing, maintaining your neutral wrist position. Keep the elbows
under your wrists, and either close to your sides (emphasizes more triceps) or flared out from the body
(emphasizes more pectorals). Maintain all points of contact with the bench and floor/riser and avoid any
arching in the low back.
Step 4:- Upward Phase: Exhale and gently press upwards to full elbow extension with the dumbbells
positioned at your starting position. Maintain your points of contact with the bench and floor/riser, avoid
arching your back during the lift and maintain your neutral wrist position throughout the movement.
Butterfly
Body Parts:- Chest
Step 1 :- Sit up tall and relax your neck and shoulders. Your feet should be flat on the floor.
Step 2:- Grab the handles so that your palms are facing forward. Note that some machines have a foot bar
that you need to push in order to release the handles and bring them forward.
Step 3 :- Press your arms together in front of your chest with a slow, controlled movement. Keep a slight,
soft bend in the elbows with wrists relaxed.
Step 4 :- Pause for one second once your arms are fully "closed" in front of your chest.
Step 5 :- Bring your arms slowly back to the starting position, opening your chest and keeping posture
strong and upright.

PRACTICALS(SHOULDERS)
Military Press
Body Parts :- Arms, Shoulders
Steps:- Sit in a shoulder-press bench and rack, and keep the back straight while gripping the bar with the
hands a little wider than shoulder-width apart. Take the bar out of the rack and slowly lower to the front
of the shoulders, stopping when the bar is about chin-height. Press the feet into the floor, squeeze the
stomach muscles, and keep the elbows pointed forward while pressing the bar directly overhead. Slowly
lower the bar to chin-height and repeat for the desired number of repetitions.

Upright Rows
Body Part:-Shoulder
Steps:- Stand tall, holding a barbell or EZ-bar using an overhand grip with hands shoulder-width apart.
(Alternatively, hold a dumbbell in each hand.) Keeping your chest up and your abs braced, raise the bar or
weights to your shoulders, leading with your elbows. Keep the lifting stage smooth to avoid excess strain
on your wrists, elbows or shoulder joint. Pause in this top position, focusing on squeezing your traps as
hard as possible, then slowly lower the weight back to the start position.

Front Raise
Body Part:- Shoulder
Step 1:- Starting Position: Stand holding dumbbells in front of you thighs using a closed, pronated grip
(thumbs around the handles and palms facing your thighs). Position the dumbbells lightly touching the
fronts of your thighs with your elbows extended or holding a slight bend. Assume either a split-stance
position to stabilize your body or position your feet slightly wider than hip-width apart.
Step 2:- Stiffen your torso by contracting your abdominal/core muscles ("bracing"), and depress and
retract your scapulae (pull your shoulders down and back), maintaining this position throughout the
exercise. Your head position should be aligned with your spine.
Step 3:- Upward Phase: Exhale and slowly raise the dumbbells up in front of your body. Your elbows and
upper arms should rise together and be slightly ahead of your forearms and dumbbells. As your arms
move past 60 - 70 degrees (nearing shoulder level), slowly rotate them upwards somewhat so that the
inside edge of the dumbbells point slightly upwards. Continue raising the dumbbells until your arms are
level with your shoulders and approximately parallel with the floor. Maintain an erect torso (no arching of
your low back) and neutral wrist position (avoid flexion and extension of your wrists).
Step 4:- Downward Phase: Inhale and gently lower the dumbbells back towards your starting position
keeping your elbows slightly extended. Maintain your foot, torso, shoulder and wrist positions while
lowering the dumbbells and rotating them slightly inwards as your arms pass that 60-70 degree mark.

Lateral Raise
Body part:-Shoulders
Step 1:- Starting Position: Stand holding dumbbells in your hands with a closed, neutral grip (thumbs
around the handles and palms facing your body). Position the dumbbells alongside your thighs with your
elbows extended or holding a slight bend. Assume either a split-stance position to stabilize your body or
position your feet slightly wider than hip-width apart.
Step 2:- Stiffen your torso by contracting your abdominal and core muscles ("bracing"), and depress and
retract your scapulae (pull your shoulders down and back), maintaining this position throughout the
exercise. Your head position should be aligned with your spine.
Step 3:- Upward Phase: Exhale and slowly raise the dumbbells up and out to your sides. Your elbows and
upper arms should rise together and be slightly ahead of your forearms and dumbbells. As your arms
move past 60 - 70 degrees (nearing shoulder level), rotate them slightly upwards so that the front edge of
the dumbbells point slightly upwards. Continue raising the dumbbells until your arms are level with your
shoulders and approximately parallel with the floor. Maintain your torso erect (no arching your low back)
and neutral wrist position (avoid flexion and extension of your wrists).
Step 4:- Downward Phase: Inhale and gently lower the dumbbells back towards your starting position
keeping your elbows slightly extended and holding the neutral grip position. Maintain your foot, torso,
shoulder and wrist positions while lowering the dumbbells and rotating them slightly downwards as your
arms pass that 60-70 degree mark.

Rear Deltoid Fly

Body Parts :-Back, Shoulders
Step 1:- Starting Position: Holding two dumbbells, sit on a bench facing the backrest angled at 45 to 60
degrees. Hold your torso against the backrest and keep your feet firmly placed on the floor. Allow your
arms to hang towards the floor with your elbows slightly flexed and palms facing each other. Stiffen your
core and abdominal muscles (“bracing”) to stabilize your spine.
Step 2:- Upward Phase: Exhale and slowly raise the dumbbells up and out to the sides, raising the upper
arms, elbows and dumbbells in unison until the arms are near level with the shoulders. Squeeze your
scapulae (shoulder blades) together as you reach the end position. In the raised position, the dumbbells
should be aligned with, or slightly in front of your ears. Avoid arching your back during the upward phase
by keeping your torso firmly pressed into the backrest.
Step 3:- Downward Phase: Gently inhale and lower the dumbbells in unison back to your starting
position.

Shrugs
Body Part :- Trapezoids
Steps :- Hold a barbell with a palms-down grip with the hands about shoulder-width apart. Keep the knees
slightly bent, the hips straight, and the back tall, and raise the shoulders directly upwards to the ears as
high as possible, lowering slowly to the original starting position. (Tip: grip the bar and think about
pulling the hands apart from one another and focus on only raising/lowering the shoulders - DO NOT roll
the shoulders.)

Rotator Cuff External Rotation

Body Part :- Shoulder
Steps Place a cable pulley at about waist-height and attach a single handle, holding it in the left hand so
that the right side of the body is closest to the machine. Keep the left elbow tucked in to the body, and
turn the shoulder back away from the body to move the left hand to the outside of the body (the cable
should pass in front of the stomach). Pause for one second before slowly lowering the weight to the
starting position.

Rotator Cuff internal Rotation

Body Part :-Shoulder
Steps :- Place a cable pulley at about waist-height, and attach a single handle holding it in the right hand
with the right side of body closest to the machine. Keep the right elbow tucked in to the body, and rotate
the shoulder forward to bring the right hand to the front of stomach. Pause for one second before slowly
lowering the weight, still keeping elbow close to the body.

PRACTICALS(TRICEPS)
Skull Crusher
Body part :- Triceps
Step 1 :- Starting Position: Holding a barbell with a closed, pronated grip (palms facing your feet and
thumbs wrapped around the bar), lie supine (on your back) on a flat bench with your feet firmly placed on
the floor. Slowly press the barbell off your chest, fully extending your elbows until the barbell is
positioned directly above your face with your palms still facing towards your feet. Maintain a neutral
wrist position (no flexion or extension at the wrist).
Step 2:- Downward Phase: Inhale and slowly bend the elbows, lowering the bar in a controlled manner
towards your forehead or slightly behind your head while maintaining your neutral wrist position. Your
upper arms should remain vertical to the floor as the elbows bend. Lower the bar until it sits just above
your forehead or until you notice the upper arms begin to drift backwards
Step 3:- Upward Phase: Exhale and slowly return to your starting position with your elbows fully
extended.

Triceps Extensions
Body part :-Triceps
Step 1:- Starting Position: Stand in a split-stance position holding a dumbbell with both hands and wrap
both hands around the dumbbell handle. Stiffen your torso by contracting your abdominal/core muscles
("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining this
position throughout the exercise. Your head and neck should be aligned with your spine.
Step 2:- Starting Position: Stand in a split-stance position holding a dumbbell with both hands and wrap
both hands around the dumbbell handle. Stiffen your torso by contracting your abdominal/core muscles
("bracing"), and depress and retract your scapulae (pull your shoulders down and back), maintaining this
position throughout the exercise. Your head and neck should be aligned with your spine.
Step 3:- Downward Phase: Inhale and allow the weight to slowly bend your elbows, lowering the
dumbbell behind your head in a controlled manner without moving your upper arms. Continue lowering
the dumbbell until your elbows reach a 90 degree bend or until your upper arms begin to move
backwards. Be sure to avoid making contact with the back of your head. Also, avoid changing the
position in your head, torso, upper arms, wrists and feet.

Triceps Kick Back

Body Parts :- Triceps
Step 1:- Starting Position: Hold a dumbbell in your left hand and assume a split-stance position placing
your right leg forward, but keeping your weight evenly distributed through the heels of both feet. Stiffen
your torso by contracting your abdominal and core muscles ("bracing"). Place your right hand on your
right thigh or knee and slowly lean forward, transferring most of your upper extremity body weight into
that right side. Depress and retract your left scapula (pull your shoulder down and back) and maintain this
position throughout the exercise. Your head should be aligned with your spine.
Step 2:- Position the your left upper arm parallel to, and close to, your torso. Bend your elbow to 90
degrees or at least to a point where your forearm hangs vertical to the floor.
Step 3:- Upward Phase: Exhale and slowly extend (straighten) your elbow by contracting your triceps
muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso
and not raised during the movement. Avoid any arching (sagging) in your low back or any rotation in
your torso.
Step 4:- Downward Phase: Inhale and slowly return your arm to your starting position, without changing
your torso position. Maintain your upper arm parallel and close to your torso.

Triceps Pushdown
Body Part :- Triceps
Step 1 :- Starting Position: Stand facing the cable machine and position the cable attachment at a height
above your head. Attach the handle or rope and grasp it firmly with a full grip (thumbs clasped around the
handle or rope). Position your feet hip-width apart or in a staggered-stance (walking) position. Stiffen
(“brace”) your abdominal muscles to stabilize your spine with a natural arch in your low back, keeping
your torso aligned vertically with the floor and maintaining this position throughout the exercise.
Depress and retract your scapulae (pull shoulders back and down) and attempt to hold this position
throughout the exercise. Slowly press the handles / rope down to the starting positon where your elbows
are aligned with the mid-point of your trunk, arms postioned firmly by sides and wrists in neutral positon
(i.e., aligned with your forearms). This arm and wrist position should be maintained throughout the
exercise.
Step 2:- Gently exhale and slowly extend your elbows, pressing the handle / rope down towards the floor.
Maintain your torso, shoulder, arm and wrist position throughout the movement
Step 3:- Continue pressing the weight with your elbows right next to your side while maintaining a
neutral position with your wrists until your elbows become fully extended, (do not allow them to "lock
out" in full extension). Pause momentarily then slowly return to your starting position, allowing your
elbows to flex (bend) in a slow, controlled manner moving the handle / rope upwards until your elbows
begin to drift forward from the mid-line of your trunk (around upper chest level). Repeat the movement.

Close Grip Bench Press

Body Parts :- Chest ,shoulder ,Triceps
Steps:- Lie on the bench with your feet flat on the floor and grip the barbell with your hands around
shoulder-width apart. They can be slightly closer than that, but don’t move them too close together or the
set-up will become unstable and you’ll risk an injury to your wrists. Brace your core and squeeze your
shoulder blades together to stabilise your body. Lower the bar slowly and press up powerfully. Then bring
the bar back down towards your sternum. Keep your elbows close to your sides to emphasise your triceps
and don’t arch your back.

Bench Dips
Body Parts :- shoulder ,Triceps
Step 1:-Sit on the edge of a bench with your hands beside your hips. Your palms should be on the
bench with your fingers facing your hips.
Step 2:- your feet forward until your hips are slightly ahead of the bench. Your legs can be bent or
straight. Your shoulders should be over your wrist. Rotate your shoulders outward to engage your lats.
Step 3:- chin should remain tucked throughout the movement, as if you were holding an egg under
your chin. Your pelvis should be slightly tucked and your ribs should be down. Pre-tension your
shoulders and hips while engaging your core. All repetitions should begin from this starting position.
Step 4:- maintaining your alignment, slowly bend your elbows and lower your hips toward the floor
until your upper arms and forearms form 90-degree angles. Pause at the bottom of the movement.
Step 5:- begin the upward movement, squeeze your triceps to begin straightening your elbows.
Step 6:- the movement by squeezing your triceps while maintaining a slight bend in your elbows.
Movement should only occur at your elbows.

Bar Dips
Body part:- chest,shoulder,Triceps
Steps:-If there are two grip settings, take the narrower grip for triceps emphasis (the wider grip dips are
for chest emphasis).With a firm grip on the narrow parallel bars, keep your head up and chest up, while
looking straight ahead as you begin the [Link] your feet hang straight underneath your body or behind
you with bent [Link] to lower your body while keeping your elbows close together and your upper
arms at your sides. Stop when your upper arms are parallel to the floor and the elbow joint reaches a 90
degree [Link] on your triceps, push yourself back up to the top position until your arms are
straight, maintaining an upright posture through the entire rep.

PRACTICAL (CORE)
Sit ups

Body part :-Core

Step 1:- Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet
flat on the floor and heels 12 - 18" from your tailbone.
Step 2:- Place your hands behind your head, squeezing your scapulae (shoulder blades) together and
pulling your elbows back without arching your low back. This elbow position should be maintained
throughout the exercise. Align your head with your spine, but allow it to move into slight flexion
(moving the chin towards the chest) during the upward phase of the exercise
Step 3:- Upward Phase: Exhale, contract your abdominal and core muscles and flex your chin slightly
towards your chest while slowly curling your torso towards your thighs. The movement should focus
on pulling your rib cage towards your pelvis (the neck stays relaxed while the chin is tucked towards
the neck). Your feet, tailbone and lower back should remain in contact with the mat at all times.
Continue curling up until your upper back is lifted off the mat. Hold this position briefly.
Step 4:- Downward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the mat
in a controlled fashion keeping your feet, tailbone and low back in contact with the mat.

Leg Raises
Body part:- Core

Steps:-Start by lying down on the floor or a [Link] flat with your arms at your sides and legs stretched
out next to each other, then raise those legs. Even if you can’t hold them perfectly rigid, keep your legs as
straight as possible, and lift them until they are pointing at the ceiling, or as near as you can get. Make
sure your toes are pointed. Then lower them back down, being careful to keep your movements measured.
The return journey should be at the same pace at which you raised your legs. Lower them until they’re
hovering just above the ground, and then raise them again

Plank
Body part:- Core

Steps:- To perform the standard Plank exercise, position yourself with your arms extended and your
hands on the floor placed directly under your shoulders, as in a push-up position. Dorsiflex your ankles so
your toes are pointed into the floor and are supporting your weight. Your hands and your toes are the only
parts of your body that are touching the floor.
Draw your navel in toward your spine and squeeze your glutes, paying careful attention to your lumbar
spine, tuck your tailbone under to avoid any excessive arching of your lower back. You must keep your
spine in proper alignment, so tuck your chin and look at the floor, but be careful not to let your head drop.
Allow your scapulae (shoulder blades) to melt down your back and put a little squeeze between the
bottom points of them. There should be a straight line from your heels to your shoulders.

Hanging Leg Raise

Body part:- Core
Steps:- Grasp a pull up bar with your hands shoulder-width apart, using an overhand (pronated) grip.
Engage your abdominal muscles and while keeping your torso stable, slowly raise your legs, keeping
them straight and driving through your glutes, until they’re at 90° with your torso. Slowly lower and
return to the start position.

Back Extension
Body part :- Erector spinae
Steps:- For the lying back extension, lie on your front and bring your hands up to your temples with your
elbows out to the sides. Then engage your glutes and core and lift your shoulders and chest up off the
floor. Squeeze your shoulder blades together, then lower back to the start. If you’re using a back
extension bench the first thing to do is set up the pads so you can lie forward with freedom to bend at the
waist. The bench should be set at a 45° angle – this will allow for a greater range of movement than a flat
bench. Ensure your feet are secure against the pads, then bend forwards, keeping your back flat. Fold
forwards until you feel a stretch in your hamstrings, then slowly bring your torso back up.

Russian Twist
Body Part:-Core
Steps:- Start by sitting on the floor, with your knees bent and feet flat on the ground. Then lean back so
your upper body is at a 45-degree angle to the floor. Keep your back straight at this angle throughout the
exercise, as it will be tempting to hunch your shoulders forward. Link your hands together in front of your
chest, then brace your core and raise your legs up off the ground. Rotate your arms all the way over to one
side, then do the same in the other direction.