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Day 1: Chest, Shoulders, Triceps
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- Bench press (regular grip) with barbell
- Chest
- Barbell
- Strength
- Sets: 3
Bench press (regular grip) with barbell
- Primary muscle group: Chest
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 50.24
- Average per rep (lbs)*: 110.77
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
- Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
- Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
- Control the Bar: Slowly lower the bar to your chest, keeping it under control throughout the movement. Don’t let it bounce off your chest.
- Drive Through Your Feet: When pushing the bar back up, think about driving through your feet. This helps transfer more force into the bar.
- Safety First: Always use a spotter if you are lifting heavy weights to ensure you can lift safely.
- Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing can significantly affect your lifting performance.
- Wrist Position: Keep your wrists straight to avoid unnecessary strain. Your forearms should be vertical when the barbell touches your chest.
- Consistent Tempo: Maintain a steady tempo during both the eccentric (lowering) and concentric (pushing) phases to maximize muscle engagement and control.
- Warm Up: Always include a proper warm-up set and stretches to prepare your muscles and joints for the heavy lifting.
Exercise overview
Exercise ID: 00437
Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 50.24
Average per rep (lbs)*: 110.77
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
- Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
- Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
- Control the Bar: Slowly lower the bar to your chest, keeping it under control throughout the movement. Don’t let it bounce off your chest.
- Drive Through Your Feet: When pushing the bar back up, think about driving through your feet. This helps transfer more force into the bar.
- Safety First: Always use a spotter if you are lifting heavy weights to ensure you can lift safely.
- Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing can significantly affect your lifting performance.
- Wrist Position: Keep your wrists straight to avoid unnecessary strain. Your forearms should be vertical when the barbell touches your chest.
- Consistent Tempo: Maintain a steady tempo during both the eccentric (lowering) and concentric (pushing) phases to maximize muscle engagement and control.
- Warm Up: Always include a proper warm-up set and stretches to prepare your muscles and joints for the heavy lifting.
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- Bench press with dumbbells (inclined)
- Chest
- Dumbbell
- Strength
- Sets: 3
Bench press with dumbbells (inclined)
- Primary muscle group: Chest
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 38.03
- Average per rep (lbs)*: 83.85
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
Exercise overview
Exercise ID: 00144
Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 38.03
Average per rep (lbs)*: 83.85
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
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- Cable cross over (medium)
- Chest
- Cable
- Strength
- Sets: 3
Cable cross over (medium)
- Primary muscle group: Chest
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 3
- Description: Set Up: Stand midway between two pulleys, holding a handle in each hand. Place one foot in front of the other for stability. Body Position: Bend forward slightly at the hips, keeping your back straight throughout the exercise. Arm Position: Extend your arms out to your sides with a slight bend at the elbows. Your palms should be facing forward. Perform the Fly: Exhale as you slowly draw the handles together in an arcing motion until they are positioned in front of your abdomen. Squeeze and Hold: Hold at the front for a count of two, squeezing your chest muscles. Return to Start: Inhale as you slowly return the handles to the starting position or until you feel a mild stretch in your chest. Repeat: Complete the recommended number of repetitions, maintaining proper form throughout.
- Average per rep (kg)*: 38.25
- Average per rep (lbs)*: 84.34
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Ensure your torso is bent forward at the hips throughout the movement. This targets the chest more effectively and alleviates unnecessary strain on your lower back.
- Control the Movement: Focus on slow, controlled movements both on the contraction and the release. This maximizes muscle engagement and reduces the risk of injury.
- Adjust Cable Height: Experiment with different cable heights to find which angle activates your chest most. Generally, starting with the pulleys at shoulder height is a good middle ground.
- Keep a Slight Bend in Elbows: Avoid locking your elbows. Keeping a slight bend helps maintain tension on the chest muscles and prevents joint strain.
- Squeeze at the Peak: When you bring the handles together in front of your chest, squeeze your pectoral muscles for a brief pause. This enhances the contraction and helps build definition.
- Mind Your Breathing: Exhale as you bring the handles together and inhale as you return to the starting position. Proper breathing supports better performance and muscle oxygenation.
- Progress Gradually: Start with a moderate weight to master form before increasing the load. Gradual progression ensures that you're building strength without compromising technique.
- Stable Stance: Keep your feet staggered or at least shoulder-width apart to maintain balance and stability, preventing your body from swaying during the exercise.
- Warm Up: Prioritize warming up your shoulders and chest with lighter exercises or dynamic stretches to prepare your muscles and reduce the risk of injury.
- Feel the Stretch: On the eccentric phase, allow a full stretch of your chest muscles. This increases muscle activation and contributes to greater hypertrophy.
Exercise overview
Exercise ID: 00025
Description: Set Up: Stand midway between two pulleys, holding a handle in each hand. Place one foot in front of the other for stability. Body Position: Bend forward slightly at the hips, keeping your back straight throughout the exercise. Arm Position: Extend your arms out to your sides with a slight bend at the elbows. Your palms should be facing forward. Perform the Fly: Exhale as you slowly draw the handles together in an arcing motion until they are positioned in front of your abdomen. Squeeze and Hold: Hold at the front for a count of two, squeezing your chest muscles. Return to Start: Inhale as you slowly return the handles to the starting position or until you feel a mild stretch in your chest. Repeat: Complete the recommended number of repetitions, maintaining proper form throughout.
Average per rep (kg)*: 38.25
Average per rep (lbs)*: 84.34
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Ensure your torso is bent forward at the hips throughout the movement. This targets the chest more effectively and alleviates unnecessary strain on your lower back.
- Control the Movement: Focus on slow, controlled movements both on the contraction and the release. This maximizes muscle engagement and reduces the risk of injury.
- Adjust Cable Height: Experiment with different cable heights to find which angle activates your chest most. Generally, starting with the pulleys at shoulder height is a good middle ground.
- Keep a Slight Bend in Elbows: Avoid locking your elbows. Keeping a slight bend helps maintain tension on the chest muscles and prevents joint strain.
- Squeeze at the Peak: When you bring the handles together in front of your chest, squeeze your pectoral muscles for a brief pause. This enhances the contraction and helps build definition.
- Mind Your Breathing: Exhale as you bring the handles together and inhale as you return to the starting position. Proper breathing supports better performance and muscle oxygenation.
- Progress Gradually: Start with a moderate weight to master form before increasing the load. Gradual progression ensures that you're building strength without compromising technique.
- Stable Stance: Keep your feet staggered or at least shoulder-width apart to maintain balance and stability, preventing your body from swaying during the exercise.
- Warm Up: Prioritize warming up your shoulders and chest with lighter exercises or dynamic stretches to prepare your muscles and reduce the risk of injury.
- Feel the Stretch: On the eccentric phase, allow a full stretch of your chest muscles. This increases muscle activation and contributes to greater hypertrophy.
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- Overhead press or military press with barbell
- Shoulders
- Barbell
- Strength
- Sets: 3
Overhead press or military press with barbell
- Primary muscle group: Shoulders
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
- Average per rep (kg)*: 32.46
- Average per rep (lbs)*: 71.57
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
Exercise overview
Exercise ID: 00447
Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 32.46
Average per rep (lbs)*: 71.57
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
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- Lateral raise with dumbbells
- Shoulders
- Dumbbell
- Strength
- Sets: 3
Lateral raise with dumbbells
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 14.73
- Average per rep (lbs)*: 32.46
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
Exercise overview
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.73
Average per rep (lbs)*: 32.46
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
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- Skull crusher with EZ bar (declined)
- Arms
- EZ-bar
- Strength
- Sets: 3
Skull crusher with EZ bar (declined)
- Primary muscle group: Arms
- Exercise type: EZ-bar
- Exercise goal: Strength
- Sets: 3
- Description: Position a loaded EZ bar by the head of a declined bench. Hook your feet firmly under the foot pads of the bench and lie supine (on your back). Grasp the EZ bar using a close pronated grip (palms facing away from you) and press it up over your chest until your arms are straight. Allow your arms to tilt backwards a little. (Note: This is not expressed in the illustration, in which the arms are kept vertical.) Keeping your upper arms fixed, inhale as you flex your elbows and carefully lower the EZ bar toward your face in a circular motion. Exhale as you extend your elbows and return the EZ bar to the starting position. Repeat for the prescribed number of repetitions.
- Average per rep (kg)*: 18.20
- Average per rep (lbs)*: 40.11
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Control the Descent: Lower the bar slowly and with control to avoid any unnecessary strain on your elbows. This will also help to maximize the engagement of your triceps.
- Elbow Positioning: Keep your elbows as close together as possible throughout the movement. Flared elbows can reduce the effectiveness of the exercise and increase the risk of injury.
- Range of Motion: Ensure you're using a full range of motion by lowering the bar until your forearms are parallel to the ground. This will fully engage your triceps for a better workout.
- Grip Matters: Use a comfortable, shoulder-width grip on the EZ bar. This will help reduce strain on your wrists and elbows while effectively targeting your triceps.
- Wrist Alignment: Keep your wrists straight and avoid letting them bend backward or forward during the movement. This will help prevent strain and potential injury.
- Head Position: Maintain a neutral head position throughout the exercise. Your head should stay aligned with your spine to avoid neck strain.
- Weighted Progression: Start with a lighter weight to perfect your form before gradually increasing the load. Proper form is more important than heavy lifting for this exercise.
- Breathing: Exhale as you push the bar up and inhale as you lower it down. Proper breathing helps maintain stability and power throughout the exercise.
- Spotter Awareness: Due to the nature of the skull crusher exercise, having a spotter can be helpful for added safety, especially when lifting heavier weights.
- Warm-up: Ensure your triceps and elbow joints are properly warmed up before attempting this exercise. Light cardio and dynamic stretches can prepare the muscles and joints.
- Avoid Locking Out: Don’t lock your elbows at the top of the movement. Keeping a slight bend in your elbows keeps tension on the triceps and prevents joint strain.
- Mind-Muscle Connection: Focus on making a strong mind-muscle connection with your triceps during the exercise. Visualize your triceps working with each rep to maximize engagement.
Exercise overview
Exercise ID: 00088
Description: Position a loaded EZ bar by the head of a declined bench. Hook your feet firmly under the foot pads of the bench and lie supine (on your back). Grasp the EZ bar using a close pronated grip (palms facing away from you) and press it up over your chest until your arms are straight. Allow your arms to tilt backwards a little. (Note: This is not expressed in the illustration, in which the arms are kept vertical.) Keeping your upper arms fixed, inhale as you flex your elbows and carefully lower the EZ bar toward your face in a circular motion. Exhale as you extend your elbows and return the EZ bar to the starting position. Repeat for the prescribed number of repetitions.
Average per rep (kg)*: 18.20
Average per rep (lbs)*: 40.11
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Control the Descent: Lower the bar slowly and with control to avoid any unnecessary strain on your elbows. This will also help to maximize the engagement of your triceps.
- Elbow Positioning: Keep your elbows as close together as possible throughout the movement. Flared elbows can reduce the effectiveness of the exercise and increase the risk of injury.
- Range of Motion: Ensure you're using a full range of motion by lowering the bar until your forearms are parallel to the ground. This will fully engage your triceps for a better workout.
- Grip Matters: Use a comfortable, shoulder-width grip on the EZ bar. This will help reduce strain on your wrists and elbows while effectively targeting your triceps.
- Wrist Alignment: Keep your wrists straight and avoid letting them bend backward or forward during the movement. This will help prevent strain and potential injury.
- Head Position: Maintain a neutral head position throughout the exercise. Your head should stay aligned with your spine to avoid neck strain.
- Weighted Progression: Start with a lighter weight to perfect your form before gradually increasing the load. Proper form is more important than heavy lifting for this exercise.
- Breathing: Exhale as you push the bar up and inhale as you lower it down. Proper breathing helps maintain stability and power throughout the exercise.
- Spotter Awareness: Due to the nature of the skull crusher exercise, having a spotter can be helpful for added safety, especially when lifting heavier weights.
- Warm-up: Ensure your triceps and elbow joints are properly warmed up before attempting this exercise. Light cardio and dynamic stretches can prepare the muscles and joints.
- Avoid Locking Out: Don’t lock your elbows at the top of the movement. Keeping a slight bend in your elbows keeps tension on the triceps and prevents joint strain.
- Mind-Muscle Connection: Focus on making a strong mind-muscle connection with your triceps during the exercise. Visualize your triceps working with each rep to maximize engagement.
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- Triceps push down with ropes
- Arms
- Cable
- Strength
- Sets: 3
Triceps push down with ropes
- Primary muscle group: Arms
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 3
- Description: Attach a rope to a high cable pulley. Grasp the rope with your palms facing each other. Lean forward and keep your elbows close to the sides of your body. This is your starting position. Exhale as you extend your elbows and push the rope downwards until your arms are almost fully extended. Twist your wrists at the end of the movement so that your palms are facing the floor as your arms are extended. Inhale as you reverse the movement and return to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 26.46
- Average per rep (lbs)*: 58.33
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Keep your back straight and core engaged throughout the exercise. Avoid leaning forward or backward as this can reduce the effectiveness and put unnecessary strain on your lower back.
- Keep Elbows Close: Ensure that your elbows are tucked close to your sides throughout the movement. Flaring them out can transfer the focus away from your triceps and reduce the efficiency of the exercise.
- Full Range of Motion: Extend your arms fully downwards, and let them return to about a 90-degree angle at the top of the movement. Don't let the weight stack touch down or rest between repetitions to keep constant tension on the muscles.
- Control the Movement: Perform the exercise using a slow and controlled motion. Avoid using momentum to pull the weight down, as this takes away from the muscle activation and can lead to injury.
- Grip and Wrist Position: Hold the ropes with a firm grip, but do not grip too tight. This will help to activate the triceps effectively. Keep your wrists straight to avoid strain and ensure proper force direction.
- Breathing Technique: Exhale as you push the ropes down and inhale as you return to the starting position. Proper breathing will help maintain rhythm and focus.
- Use Appropriate Weight: Choose a weight that you can handle without compromising your form. It's better to start lighter and focus on proper technique rather than going too heavy and risking injury.
- Micro-Adjustments: If you notice shoulder or wrist discomfort, make slight adjustments to your stance or hand position. Sometimes even minor tweaks can significantly improve comfort and effectiveness.
- End-of-Set Stretch: At the end of your set, hold the ropes in the extended position for an extra second to maximize the contraction and get a good stretch.
- Combine with Other Exercises: For a balanced arm workout, pair the triceps push-down with compound movements like bench presses or overhead presses. This combination will help you build overall upper body strength.
Exercise overview
Exercise ID: 00406
Description: Attach a rope to a high cable pulley. Grasp the rope with your palms facing each other. Lean forward and keep your elbows close to the sides of your body. This is your starting position. Exhale as you extend your elbows and push the rope downwards until your arms are almost fully extended. Twist your wrists at the end of the movement so that your palms are facing the floor as your arms are extended. Inhale as you reverse the movement and return to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 26.46
Average per rep (lbs)*: 58.33
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Keep your back straight and core engaged throughout the exercise. Avoid leaning forward or backward as this can reduce the effectiveness and put unnecessary strain on your lower back.
- Keep Elbows Close: Ensure that your elbows are tucked close to your sides throughout the movement. Flaring them out can transfer the focus away from your triceps and reduce the efficiency of the exercise.
- Full Range of Motion: Extend your arms fully downwards, and let them return to about a 90-degree angle at the top of the movement. Don't let the weight stack touch down or rest between repetitions to keep constant tension on the muscles.
- Control the Movement: Perform the exercise using a slow and controlled motion. Avoid using momentum to pull the weight down, as this takes away from the muscle activation and can lead to injury.
- Grip and Wrist Position: Hold the ropes with a firm grip, but do not grip too tight. This will help to activate the triceps effectively. Keep your wrists straight to avoid strain and ensure proper force direction.
- Breathing Technique: Exhale as you push the ropes down and inhale as you return to the starting position. Proper breathing will help maintain rhythm and focus.
- Use Appropriate Weight: Choose a weight that you can handle without compromising your form. It's better to start lighter and focus on proper technique rather than going too heavy and risking injury.
- Micro-Adjustments: If you notice shoulder or wrist discomfort, make slight adjustments to your stance or hand position. Sometimes even minor tweaks can significantly improve comfort and effectiveness.
- End-of-Set Stretch: At the end of your set, hold the ropes in the extended position for an extra second to maximize the contraction and get a good stretch.
- Combine with Other Exercises: For a balanced arm workout, pair the triceps push-down with compound movements like bench presses or overhead presses. This combination will help you build overall upper body strength.
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Day 2: Back and Biceps
OPEN IN APP-
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- Row with cable (seated)
- Back
- Machine
- Strength
- Sets: 3
Row with cable (seated)
- Primary muscle group: Back
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Sit facing the cable row machine and place your feet securely on the foot rests. Grasp the double-row bar with both hands, then slide your bottom backward until your knees are nearly straight. Lean your torso forward and allow your arms and shoulders to stretch forward. Exhale as you lean backward, straighten your back, and pull the v-bar toward your abdomen, keeping your elbows close to your body. At the top of the movement, pull your shoulders back, stick out your chest, and squeeze your back muscles. Hold for a count of two. Inhale as you slowly lean forward and return the double-row bar to the starting position, stretching your arms and shoulders forward. Repeat for the recommended number of repetitions.
- Average per rep (kg)*: 50.05
- Average per rep (lbs)*: 110.35
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Keep your back straight and avoid rounding your shoulders to prevent injuries and maximize muscle engagement.
- Controlled Movements: Perform the exercise in a slow and controlled manner to ensure you engage your muscles properly and reduce the risk of injury.
- Grip Variation: Experiment with different grips, such as a wide grip, narrow grip, or underhand grip, to target different parts of your back muscles.
- Engage Your Core: Keep your core muscles engaged throughout the exercise to help stabilize your body and support your spine.
- Elbow Positioning: Keep your elbows close to your body as you pull the handles towards you to effectively target your back muscles.
- Full Range of Motion: Ensure that you fully extend your arms during the eccentric phase and fully contract your back muscles during the concentric phase of the movement.
- Breathing Technique: Exhale as you pull the handles towards you and inhale as you return to the starting position to maintain a steady breathing pattern and support muscle function.
- Avoid Overloading: Start with a weight that allows you to perform the exercise with proper form before gradually increasing the resistance.
- Focus on the Squeeze: At the peak of the movement, focus on squeezing your shoulder blades together, holding the contraction briefly to enhance muscle activation.
- Avoid Using Momentum: Do not use your lower back or legs to generate momentum. The movement should come from your upper back and arms.
Exercise overview
Exercise ID: 00323
Description: Sit facing the cable row machine and place your feet securely on the foot rests. Grasp the double-row bar with both hands, then slide your bottom backward until your knees are nearly straight. Lean your torso forward and allow your arms and shoulders to stretch forward. Exhale as you lean backward, straighten your back, and pull the v-bar toward your abdomen, keeping your elbows close to your body. At the top of the movement, pull your shoulders back, stick out your chest, and squeeze your back muscles. Hold for a count of two. Inhale as you slowly lean forward and return the double-row bar to the starting position, stretching your arms and shoulders forward. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 50.05
Average per rep (lbs)*: 110.35
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Keep your back straight and avoid rounding your shoulders to prevent injuries and maximize muscle engagement.
- Controlled Movements: Perform the exercise in a slow and controlled manner to ensure you engage your muscles properly and reduce the risk of injury.
- Grip Variation: Experiment with different grips, such as a wide grip, narrow grip, or underhand grip, to target different parts of your back muscles.
- Engage Your Core: Keep your core muscles engaged throughout the exercise to help stabilize your body and support your spine.
- Elbow Positioning: Keep your elbows close to your body as you pull the handles towards you to effectively target your back muscles.
- Full Range of Motion: Ensure that you fully extend your arms during the eccentric phase and fully contract your back muscles during the concentric phase of the movement.
- Breathing Technique: Exhale as you pull the handles towards you and inhale as you return to the starting position to maintain a steady breathing pattern and support muscle function.
- Avoid Overloading: Start with a weight that allows you to perform the exercise with proper form before gradually increasing the resistance.
- Focus on the Squeeze: At the peak of the movement, focus on squeezing your shoulder blades together, holding the contraction briefly to enhance muscle activation.
- Avoid Using Momentum: Do not use your lower back or legs to generate momentum. The movement should come from your upper back and arms.
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- Lat pull down (wide grip)
- Back
- Cable
- Strength
- Sets: 3
Lat pull down (wide grip)
- Primary muscle group: Back
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 3
- Description: Choose a weight that you are comfortable with and sit on the lat pull-down machine. Adjust the machine so that your thighs fit under the supports. Grasp the bar with an overhand grip, with your hands more than shoulder-width apart. Exhale as you slowly pull the bar down towards your upper chest. Focus on squeezing your shoulder blades together and hold for a count of two. Inhale as you slowly return the bar to the starting position, keeping your movements controlled. Repeat this motion for the recommended number of repetitions, keeping proper form and technique throughout the exercise.
- Average per rep (kg)*: 45.10
- Average per rep (lbs)*: 99.42
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Grip Control: Ensure your grip is wide enough to activate your lats effectively but not so wide that it strains your shoulders. A wider grip typically targets the upper part of the lats more intensely.
- Elbow Position: As you pull down, focus on bringing your elbows down and back. Avoid letting them flare out to maintain tension on your lats.
- Mind-Muscle Connection: Concentrate on contracting your lats as you pull the bar down. This can help enhance muscle activation and growth.
- Torso Angle: Keep a slight rearward lean of about 30 degrees to emphasize the lats, but avoid swinging your torso, which can lead to injury and reduce exercise effectiveness.
- Controlled Movements: Prioritize a slow, controlled descent to the starting position to maximize muscle tension and control.
- Avoid Full Extension: Do not fully extend your arms at the top of the movement to keep constant tension on the lats.
- Breathing: Inhale as you let the bar rise and exhale as you pull the bar down. Proper breathing can help maintain core stability and improve performance.
- Scapular Movement: Ensure your shoulder blades retract and depress as you pull down. This scapular movement is crucial for proper lat engagement and can help prevent shoulder injuries.
- Warm Up: Warm up your shoulder and upper back muscles with dynamic stretches or lighter weight sets to prepare your body for the exercise and reduce the risk of injury.
- Avoid Overloading: Ensure the weight allows for full range of motion and proper form. Using too much weight can lead to poor technique and potential injury.
Exercise overview
Exercise ID: 00184
Description: Choose a weight that you are comfortable with and sit on the lat pull-down machine. Adjust the machine so that your thighs fit under the supports. Grasp the bar with an overhand grip, with your hands more than shoulder-width apart. Exhale as you slowly pull the bar down towards your upper chest. Focus on squeezing your shoulder blades together and hold for a count of two. Inhale as you slowly return the bar to the starting position, keeping your movements controlled. Repeat this motion for the recommended number of repetitions, keeping proper form and technique throughout the exercise.
Average per rep (kg)*: 45.10
Average per rep (lbs)*: 99.42
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Grip Control: Ensure your grip is wide enough to activate your lats effectively but not so wide that it strains your shoulders. A wider grip typically targets the upper part of the lats more intensely.
- Elbow Position: As you pull down, focus on bringing your elbows down and back. Avoid letting them flare out to maintain tension on your lats.
- Mind-Muscle Connection: Concentrate on contracting your lats as you pull the bar down. This can help enhance muscle activation and growth.
- Torso Angle: Keep a slight rearward lean of about 30 degrees to emphasize the lats, but avoid swinging your torso, which can lead to injury and reduce exercise effectiveness.
- Controlled Movements: Prioritize a slow, controlled descent to the starting position to maximize muscle tension and control.
- Avoid Full Extension: Do not fully extend your arms at the top of the movement to keep constant tension on the lats.
- Breathing: Inhale as you let the bar rise and exhale as you pull the bar down. Proper breathing can help maintain core stability and improve performance.
- Scapular Movement: Ensure your shoulder blades retract and depress as you pull down. This scapular movement is crucial for proper lat engagement and can help prevent shoulder injuries.
- Warm Up: Warm up your shoulder and upper back muscles with dynamic stretches or lighter weight sets to prepare your body for the exercise and reduce the risk of injury.
- Avoid Overloading: Ensure the weight allows for full range of motion and proper form. Using too much weight can lead to poor technique and potential injury.
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- Bent over lateral raises with dumbbells
- Back
- Dumbbell
- Strength
- Sets: 3
Bent over lateral raises with dumbbells
- Primary muscle group: Back
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Start by holding a dumbbell in each hand, with your arms hanging in front of you and your palms facing inwards. Bend at the hips and knees, lowering your torso until it is parallel to the floor. Make sure to keep your back straight. While keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with your shoulders. Exhale while performing this movement. Hold this position for a count of two. Inhale as you lower the dumbbells back to the starting position in a controlled manner. Repeat the exercise for the desired number of repetitions.
- Average per rep (kg)*: 19.30
- Average per rep (lbs)*: 42.54
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Keep your knees slightly bent and your back straight. Avoid arching your back to prevent injury and ensure you're targeting the right muscles.
- Engage Your Core: Tighten your core muscles to help maintain stability and proper posture throughout the exercise.
- Control the Movement: Avoid swinging the weights. Lift and lower the dumbbells in a slow, controlled manner to maximize muscle engagement and reduce the risk of injury.
- Breath Consistently: Inhale as you lower the weights and exhale as you lift them. Consistent breathing helps maintain rhythm and ensures adequate oxygen delivery to your muscles.
- Choose the Right Weight: Start with a lighter weight to master the form and then gradually increase the weight to avoid compromising your posture or movement control.
- Avoid Overextension: Only lift your arms until they are parallel to the ground. Lifting higher can put unnecessary strain on your shoulder joints.
- Neutral Head Position: Keep your head in line with your spine, looking down at the ground. This helps maintain proper form and reduce neck strain.
- Activate the Right Muscles: Focus on using your rear deltoids and upper back rather than letting your traps or lower back take over the movement.
- Warm Up Beforehand: Ensure your shoulders and back are warmed up before performing this exercise. This can prevent strains and improve muscle efficiency.
- Rest and Recovery: Allow adequate rest between sets and listen to your body. Overworking muscles without proper recovery can lead to injury.
Exercise overview
Exercise ID: 00022
Description: Start by holding a dumbbell in each hand, with your arms hanging in front of you and your palms facing inwards. Bend at the hips and knees, lowering your torso until it is parallel to the floor. Make sure to keep your back straight. While keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with your shoulders. Exhale while performing this movement. Hold this position for a count of two. Inhale as you lower the dumbbells back to the starting position in a controlled manner. Repeat the exercise for the desired number of repetitions.
Average per rep (kg)*: 19.30
Average per rep (lbs)*: 42.54
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Keep your knees slightly bent and your back straight. Avoid arching your back to prevent injury and ensure you're targeting the right muscles.
- Engage Your Core: Tighten your core muscles to help maintain stability and proper posture throughout the exercise.
- Control the Movement: Avoid swinging the weights. Lift and lower the dumbbells in a slow, controlled manner to maximize muscle engagement and reduce the risk of injury.
- Breath Consistently: Inhale as you lower the weights and exhale as you lift them. Consistent breathing helps maintain rhythm and ensures adequate oxygen delivery to your muscles.
- Choose the Right Weight: Start with a lighter weight to master the form and then gradually increase the weight to avoid compromising your posture or movement control.
- Avoid Overextension: Only lift your arms until they are parallel to the ground. Lifting higher can put unnecessary strain on your shoulder joints.
- Neutral Head Position: Keep your head in line with your spine, looking down at the ground. This helps maintain proper form and reduce neck strain.
- Activate the Right Muscles: Focus on using your rear deltoids and upper back rather than letting your traps or lower back take over the movement.
- Warm Up Beforehand: Ensure your shoulders and back are warmed up before performing this exercise. This can prevent strains and improve muscle efficiency.
- Rest and Recovery: Allow adequate rest between sets and listen to your body. Overworking muscles without proper recovery can lead to injury.
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- Hyperextension with plate
- Back
- Plate
- Strength
- Sets: 3
Hyperextension with plate
- Primary muscle group: Back
- Exercise type: Plate
- Exercise goal: Strength
- Sets: 3
- Description: Setup: Lie face down on a hyperextension bench. Secure your ankles under the footpads. Adjust Pad: Adjust the upper pad so that your upper thighs lie flat across it, leaving enough room to bend at the waist freely. Body Position: Keep your body straight and hold a weight plate in front of you. Bend Forward: Slowly bend forward at the waist, keeping your back flat. Go as far as you can without rounding your back, feeling a stretch in your hamstrings. Return to Start: Slowly raise your torso back to the starting position. Repeat: Follow your training plan, repeating the exercise for the prescribed number of repetitions.
- Average per rep (kg)*: 18.93
- Average per rep (lbs)*: 41.74
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Start with a Light Plate: If you're new to this exercise, start with a lighter plate to ensure that your form is correct before increasing the weight.
- Engage Your Core: Keep your core muscles engaged throughout the movement. This helps stabilize your spine and prevents unnecessary strain on your lower back.
- Controlled Movements: Focus on slow and controlled movements. Avoid using momentum to lift the weight as this reduces the effectiveness of the exercise and increases the risk of injury.
- Proper Breathing: Breathe out as you lift the plate and breathe in as you lower it. Proper breathing techniques can help maintain stability and improve performance.
- Keep it Smooth: Avoid jerky movements when lifting or lowering the plate. Smooth movements will help you target the right muscle groups.
- Monitor Your Range of Motion: Only extend your back as far as is comfortable for you. Overextension can lead to back strain or injury.
- Focus on Muscle Engagement: Concentrate on squeezing your glutes and lower back muscles at the top of the movement. This will maximize muscle activation and benefit.
- Padding for Comfort: If the bench or hyperextension machine is uncomfortable, consider using a towel or padding to support your hips.
- Mind Your Neck: Keep your neck in a neutral position throughout the exercise. Avoid craning your neck upwards as this can strain the cervical spine.
- Warm-Up and Cool Down: Always ensure a proper warm-up before starting the exercise and a cool-down stretch routine afterward to prevent injuries and muscle soreness.
Exercise overview
Exercise ID: 00349
Description: Setup: Lie face down on a hyperextension bench. Secure your ankles under the footpads. Adjust Pad: Adjust the upper pad so that your upper thighs lie flat across it, leaving enough room to bend at the waist freely. Body Position: Keep your body straight and hold a weight plate in front of you. Bend Forward: Slowly bend forward at the waist, keeping your back flat. Go as far as you can without rounding your back, feeling a stretch in your hamstrings. Return to Start: Slowly raise your torso back to the starting position. Repeat: Follow your training plan, repeating the exercise for the prescribed number of repetitions.
Average per rep (kg)*: 18.93
Average per rep (lbs)*: 41.74
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Start with a Light Plate: If you're new to this exercise, start with a lighter plate to ensure that your form is correct before increasing the weight.
- Engage Your Core: Keep your core muscles engaged throughout the movement. This helps stabilize your spine and prevents unnecessary strain on your lower back.
- Controlled Movements: Focus on slow and controlled movements. Avoid using momentum to lift the weight as this reduces the effectiveness of the exercise and increases the risk of injury.
- Proper Breathing: Breathe out as you lift the plate and breathe in as you lower it. Proper breathing techniques can help maintain stability and improve performance.
- Keep it Smooth: Avoid jerky movements when lifting or lowering the plate. Smooth movements will help you target the right muscle groups.
- Monitor Your Range of Motion: Only extend your back as far as is comfortable for you. Overextension can lead to back strain or injury.
- Focus on Muscle Engagement: Concentrate on squeezing your glutes and lower back muscles at the top of the movement. This will maximize muscle activation and benefit.
- Padding for Comfort: If the bench or hyperextension machine is uncomfortable, consider using a towel or padding to support your hips.
- Mind Your Neck: Keep your neck in a neutral position throughout the exercise. Avoid craning your neck upwards as this can strain the cervical spine.
- Warm-Up and Cool Down: Always ensure a proper warm-up before starting the exercise and a cool-down stretch routine afterward to prevent injuries and muscle soreness.
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- Bicep curl with barbell (regular grip)
- Arms
- Barbell
- Strength
- Sets: 3
Bicep curl with barbell (regular grip)
- Primary muscle group: Arms
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand up straight, holding a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended, and the barbell should rest against your thighs. Keep your body still and exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Once your elbows are fully flexed, allow them to move forward slightly, just until your forearms are vertical. Hold this position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell back to the starting position. Repeat for the recommended number of reps.
- Average per rep (kg)*: 23.69
- Average per rep (lbs)*: 52.24
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Stand with feet shoulder-width apart.
- Keep your back straight and chest up.
- Avoid swaying or leaning backward as you lift; this ensures that your biceps do the work, not your back.
- Use a shoulder-width grip on the barbell with your palms facing upward (supinated grip).
- Use a grip strength that isn't too tight to avoid unnecessary strain on your forearms.
- Lift the barbell in a controlled manner, focusing on contracting the biceps.
- Lower the barbell slowly to maximize muscle engagement and prevent injury.
- Fully extend your arms at the bottom of the movement to stretch the biceps.
- At the top of the lift, avoid swinging the barbell; squeeze the biceps briefly before lowering the weight.
- Exhale as you lift the barbell upwards.
- Inhale as you lower it back down to the starting position.
- Avoid using your body weight or momentum to lift the barbell. This could reduce the effectiveness of the exercise and increase the risk of injury.
- Keep your elbows close to your sides throughout the movement.
- Avoid moving your elbows forward or backward; this helps isolate the biceps effectively.
- Gradually increase the weight you lift to continually challenge your muscles and encourage growth.
- Ensure you can still maintain proper form with the increased weights.
- Perform some light cardio and dynamic stretches for a proper warm-up before engaging in heavy lifting to prevent injuries.
- Mix in different bicep curl variations, such as incline curls, hammer curls, or concentration curls to prevent plateaus and engage the bicep muscles from different angles.
Exercise overview
Exercise ID: 00430
Description: Stand up straight, holding a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended, and the barbell should rest against your thighs. Keep your body still and exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Once your elbows are fully flexed, allow them to move forward slightly, just until your forearms are vertical. Hold this position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell back to the starting position. Repeat for the recommended number of reps.
Average per rep (kg)*: 23.69
Average per rep (lbs)*: 52.24
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Stand with feet shoulder-width apart.
- Keep your back straight and chest up.
- Avoid swaying or leaning backward as you lift; this ensures that your biceps do the work, not your back.
- Use a shoulder-width grip on the barbell with your palms facing upward (supinated grip).
- Use a grip strength that isn't too tight to avoid unnecessary strain on your forearms.
- Lift the barbell in a controlled manner, focusing on contracting the biceps.
- Lower the barbell slowly to maximize muscle engagement and prevent injury.
- Fully extend your arms at the bottom of the movement to stretch the biceps.
- At the top of the lift, avoid swinging the barbell; squeeze the biceps briefly before lowering the weight.
- Exhale as you lift the barbell upwards.
- Inhale as you lower it back down to the starting position.
- Avoid using your body weight or momentum to lift the barbell. This could reduce the effectiveness of the exercise and increase the risk of injury.
- Keep your elbows close to your sides throughout the movement.
- Avoid moving your elbows forward or backward; this helps isolate the biceps effectively.
- Gradually increase the weight you lift to continually challenge your muscles and encourage growth.
- Ensure you can still maintain proper form with the increased weights.
- Perform some light cardio and dynamic stretches for a proper warm-up before engaging in heavy lifting to prevent injuries.
- Mix in different bicep curl variations, such as incline curls, hammer curls, or concentration curls to prevent plateaus and engage the bicep muscles from different angles.
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- Hammer curl with dumbbells
- Arms
- Dumbbell
- Strength
- Sets: 3
Hammer curl with dumbbells
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand with your feet shoulder-width apart, holding a dumbbell in each hand using a neutral grip (palms facing in). Keep your elbows by your sides throughout the exercise. Exhale as you curl one dumbbell up towards your shoulder, contracting your biceps fully. Hold for two seconds and squeeze your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat the movement with your opposite arm. Keep alternating arms for the desired number of repetitions. Remember to breathe throughout the exercise and maintain proper form.
- Average per rep (kg)*: 24.04
- Average per rep (lbs)*: 53.01
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Stand tall with your chest up and shoulders back. This will help you engage the right muscles and avoid strain on your back.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This isolates the biceps and forearms, ensuring effective muscle engagement.
- Controlled Movement: Avoid swinging the weights. Lift and lower the dumbbells in a controlled manner to maximize muscle tension and avoid injury.
- Avoid Using Momentum: Do not use your body to lift the weights. Instead, rely on your arm muscles to perform the curl. This ensures muscle growth and prevents cheating.
- Neutral Grip: Ensure you maintain a neutral grip (palms facing each other) at all times. This helps target the brachialis and brachioradialis more effectively.
- Breathing Technique: Inhale as you lower the dumbbells and exhale as you lift them. Proper breathing can enhance performance and keep you focused.
- Full Range of Motion: Make sure to fully extend your arms at the bottom of the movement and fully contract at the top. This ensures complete muscle activation.
- Consistent Speed: Maintain a consistent speed while lifting and lowering the weights. This helps in building muscle endurance and strength.
- Mind-Muscle Connection: Focus on feeling your biceps and forearms working during every rep. This can enhance muscle engagement and growth.
- Avoid Overweight: Choose a weight that allows you to perform the exercise with correct form. Overloading can lead to improper execution and potential injury.
Exercise overview
Exercise ID: 00118
Description: Stand with your feet shoulder-width apart, holding a dumbbell in each hand using a neutral grip (palms facing in). Keep your elbows by your sides throughout the exercise. Exhale as you curl one dumbbell up towards your shoulder, contracting your biceps fully. Hold for two seconds and squeeze your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat the movement with your opposite arm. Keep alternating arms for the desired number of repetitions. Remember to breathe throughout the exercise and maintain proper form.
Average per rep (kg)*: 24.04
Average per rep (lbs)*: 53.01
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Stand tall with your chest up and shoulders back. This will help you engage the right muscles and avoid strain on your back.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This isolates the biceps and forearms, ensuring effective muscle engagement.
- Controlled Movement: Avoid swinging the weights. Lift and lower the dumbbells in a controlled manner to maximize muscle tension and avoid injury.
- Avoid Using Momentum: Do not use your body to lift the weights. Instead, rely on your arm muscles to perform the curl. This ensures muscle growth and prevents cheating.
- Neutral Grip: Ensure you maintain a neutral grip (palms facing each other) at all times. This helps target the brachialis and brachioradialis more effectively.
- Breathing Technique: Inhale as you lower the dumbbells and exhale as you lift them. Proper breathing can enhance performance and keep you focused.
- Full Range of Motion: Make sure to fully extend your arms at the bottom of the movement and fully contract at the top. This ensures complete muscle activation.
- Consistent Speed: Maintain a consistent speed while lifting and lowering the weights. This helps in building muscle endurance and strength.
- Mind-Muscle Connection: Focus on feeling your biceps and forearms working during every rep. This can enhance muscle engagement and growth.
- Avoid Overweight: Choose a weight that allows you to perform the exercise with correct form. Overloading can lead to improper execution and potential injury.
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Day 3: Legs and Core
OPEN IN APP-
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- Squat with barbell
- Legs
- Barbell
- Strength
- Sets: 3
Squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 55.84
- Average per rep (lbs)*: 123.10
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
Exercise overview
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
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- Leg press
- Legs
- Machine
- Strength
- Sets: 3
Leg press
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Sit in the leg press machine with your back firmly against the back support. Place your feet hip-width apart on the platform. Release the safety bars and hold onto the side handles for support. Extend your legs without locking your knees, creating a 90-degree angle between your torso and legs. Inhale and bend your legs, lowering the platform until your knees are almost fully flexed. Drive with your heels and press the platform back up to the starting position while exhaling. Repeat the exercise for desired number of repetitions. After finishing, lock the safety bars to prevent the platform from sliding down.
- Average per rep (kg)*: 102.84
- Average per rep (lbs)*: 226.72
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Foot Placement: Vary your foot placement to target different parts of your legs. A higher foot position emphasizes the glutes and hamstrings, while a lower position targets the quadriceps more.
- Controlled Movements: Control the tempo of your reps-avoid rapid, jerky motions. Slow and controlled movements ensure maximum muscle engagement and minimize injury risk.
- Maintain Proper Form: Keep your back flat against the seat and ensure that your knees stay in line with your feet. This helps in avoiding undue stress on your joints.
- Do Not Lock Knees: Avoid locking your knees at the top of the movement. This keeps tension on the muscles and reduces the risk of knee injury.
- Adjust the Sled: Ensure the angle of the sled suits your height and flexibility to maintain a comfortable and effective range of motion.
- Vary Rep Ranges: Change your rep ranges and weights periodically to challenge your muscles in different ways and avoid plateaus.
- Use Proper Breathing Techniques: Inhale as you lower the weight towards you, and exhale as you press it away. Proper breathing aids in maintaining form and maximizing effort.
- Warm-Up: Always warm up your legs with light cardio or dynamic stretches to prepare your muscles and joints for the heavier load.
- Monitor Knee Tracking: Pay attention to the tracking of your knees. They should move straight up and down without collapsing inward to prevent strain.
- Range of Motion: Ensure full range of motion without allowing your lower back to lift off the seat. This maximizes muscle engagement while maintaining safety.
Exercise overview
Exercise ID: 00150
Description: Sit in the leg press machine with your back firmly against the back support. Place your feet hip-width apart on the platform. Release the safety bars and hold onto the side handles for support. Extend your legs without locking your knees, creating a 90-degree angle between your torso and legs. Inhale and bend your legs, lowering the platform until your knees are almost fully flexed. Drive with your heels and press the platform back up to the starting position while exhaling. Repeat the exercise for desired number of repetitions. After finishing, lock the safety bars to prevent the platform from sliding down.
Average per rep (kg)*: 102.84
Average per rep (lbs)*: 226.72
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Foot Placement: Vary your foot placement to target different parts of your legs. A higher foot position emphasizes the glutes and hamstrings, while a lower position targets the quadriceps more.
- Controlled Movements: Control the tempo of your reps-avoid rapid, jerky motions. Slow and controlled movements ensure maximum muscle engagement and minimize injury risk.
- Maintain Proper Form: Keep your back flat against the seat and ensure that your knees stay in line with your feet. This helps in avoiding undue stress on your joints.
- Do Not Lock Knees: Avoid locking your knees at the top of the movement. This keeps tension on the muscles and reduces the risk of knee injury.
- Adjust the Sled: Ensure the angle of the sled suits your height and flexibility to maintain a comfortable and effective range of motion.
- Vary Rep Ranges: Change your rep ranges and weights periodically to challenge your muscles in different ways and avoid plateaus.
- Use Proper Breathing Techniques: Inhale as you lower the weight towards you, and exhale as you press it away. Proper breathing aids in maintaining form and maximizing effort.
- Warm-Up: Always warm up your legs with light cardio or dynamic stretches to prepare your muscles and joints for the heavier load.
- Monitor Knee Tracking: Pay attention to the tracking of your knees. They should move straight up and down without collapsing inward to prevent strain.
- Range of Motion: Ensure full range of motion without allowing your lower back to lift off the seat. This maximizes muscle engagement while maintaining safety.
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- Leg curl on machine (seated)
- Legs
- Machine
- Strength
- Sets: 3
Leg curl on machine (seated)
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
- Average per rep (kg)*: 40.06
- Average per rep (lbs)*: 88.31
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
Exercise overview
Exercise ID: 00198
Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
Average per rep (kg)*: 40.06
Average per rep (lbs)*: 88.31
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
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- Standing calf raise on Smith machine
- Legs
- Machine
- Strength
- Sets: 3
Standing calf raise on Smith machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Setup: Place a block or weight plate below the bar on the Smith machine to stand on. Adjust the bar to match your height. Load the bar with the desired weight. Positioning: Step onto the plate with the balls of your feet. Position the bar on the back of your shoulders and grip it with both hands facing forward. Starting Position: Rotate the bar to unrack it. This is your starting position. Execution: Raise your heels as high as possible by pushing off the balls of your feet. Flex your calves at the top of the movement. Keep your knees extended throughout. Contraction & Descent: Hold the top position for a second. Slowly lower your heels back to the starting position while breathing in. Repetitions: Repeat the movement for the recommended amount of repetitions.
- Average per rep (kg)*: 36.29
- Average per rep (lbs)*: 80.01
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Proper Foot Positioning: Ensure that your toes are pointed forward and your heels are slightly hanging off the edge of the platform. This maximizes the range of motion and engages the calf muscles fully.
- Controlled Movements: Focus on a slow and controlled tempo. Avoid bouncing or using momentum to lift the weight. This ensures that your calf muscles are doing the work and reduces the risk of injury.
- Full Range of Motion: Lower your heels as far as comfortably possible before raising them. A complete range of motion will help in fully engaging and stretching the calf muscles.
- Engage Core Muscles: Keep your core tight and engaged throughout the movement to maintain stability and balance. This also helps in preventing any strain on your lower back.
- Avoid Locking Knees: Keep a slight bend in your knees throughout the exercise. Locking your knees can transfer stress to the joints rather than focusing on the calf muscles.
- Use Appropriate Weight: Start with a lighter weight to master the form before progressing to heavier weights. Using too much weight can compromise your form and increase the risk of injury.
- Breathing Technique: Inhale as you lower your heels and exhale as you raise them. Proper breathing helps in maintaining rhythm and control during the exercise.
- Foot Stance Variations: Experiment with different foot stances – try toes pointing slightly inward or outward – to target different areas of the calf muscles for more comprehensive development.
- Progress Gradually: Gradually increase the weight over time as your strength improves. Overloading too quickly can lead to injury and hamper your progress.
- Listen to Your Body: If you experience any discomfort or pain (other than typical muscle fatigue), stop immediately and reassess your form or consult a professional. Calf strains are common if the exercise is performed incorrectly.
Exercise overview
Exercise ID: 00367
Description: Setup: Place a block or weight plate below the bar on the Smith machine to stand on. Adjust the bar to match your height. Load the bar with the desired weight. Positioning: Step onto the plate with the balls of your feet. Position the bar on the back of your shoulders and grip it with both hands facing forward. Starting Position: Rotate the bar to unrack it. This is your starting position. Execution: Raise your heels as high as possible by pushing off the balls of your feet. Flex your calves at the top of the movement. Keep your knees extended throughout. Contraction & Descent: Hold the top position for a second. Slowly lower your heels back to the starting position while breathing in. Repetitions: Repeat the movement for the recommended amount of repetitions.
Average per rep (kg)*: 36.29
Average per rep (lbs)*: 80.01
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Proper Foot Positioning: Ensure that your toes are pointed forward and your heels are slightly hanging off the edge of the platform. This maximizes the range of motion and engages the calf muscles fully.
- Controlled Movements: Focus on a slow and controlled tempo. Avoid bouncing or using momentum to lift the weight. This ensures that your calf muscles are doing the work and reduces the risk of injury.
- Full Range of Motion: Lower your heels as far as comfortably possible before raising them. A complete range of motion will help in fully engaging and stretching the calf muscles.
- Engage Core Muscles: Keep your core tight and engaged throughout the movement to maintain stability and balance. This also helps in preventing any strain on your lower back.
- Avoid Locking Knees: Keep a slight bend in your knees throughout the exercise. Locking your knees can transfer stress to the joints rather than focusing on the calf muscles.
- Use Appropriate Weight: Start with a lighter weight to master the form before progressing to heavier weights. Using too much weight can compromise your form and increase the risk of injury.
- Breathing Technique: Inhale as you lower your heels and exhale as you raise them. Proper breathing helps in maintaining rhythm and control during the exercise.
- Foot Stance Variations: Experiment with different foot stances – try toes pointing slightly inward or outward – to target different areas of the calf muscles for more comprehensive development.
- Progress Gradually: Gradually increase the weight over time as your strength improves. Overloading too quickly can lead to injury and hamper your progress.
- Listen to Your Body: If you experience any discomfort or pain (other than typical muscle fatigue), stop immediately and reassess your form or consult a professional. Calf strains are common if the exercise is performed incorrectly.
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- Plank
- Core
- Bodyweight
- Strength
- Sets: 3
Plank
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
- Average duration per set*: 0:01:21 (h:mm:ss)
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
Exercise overview
Exercise ID: 00442
Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
Average duration per set*: 0:01:21 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Alignment: Make sure your body forms a straight line from your shoulders to your heels. Avoid letting your hips sag or rise too high.
- Engage Your Core: Tighten your abdominal muscles as if bracing for a punch. This helps to stabilize your spine and maintain proper form.
- Avoid Neck Strain: Keep your neck in line with your spine by looking at a spot on the floor just a few inches in front of your hands.
- Breathe Steadily: Instead of holding your breath, take slow, deep breaths. This helps to maintain oxygen flow to your muscles, aiding endurance and form.
- Check Wrists and Elbows: Align your wrists directly under your shoulders, and ensure your elbows are not locked.
- Too challenging? Drop to your knees but keep the straight line from your shoulders to your knees.
- Too easy? Try lifting one leg at a time or switch to a side plank for added difficulty.
- Start by holding the plank for 20-30 seconds and gradually increase your time as your strength improves.
- Focus on Quality over Quantity: It’s better to hold a proper plank for a shorter duration than to hold a poor form for longer. Quality trumps quantity.
- Use a Mirror for Feedback: When possible, perform the plank in front of a mirror to ensure proper form. This can help you catch and correct misalignments.
- Incorporate Planks into Your Routine: Use planks as part of your warm-up or cool-down routine to build core strength systematically.
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- Crunch
- Core
- Bodyweight
- Strength
- Sets: 3
Crunch
- Primary muscle group: Core
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 3
- Description: Lie supine (on your back) with your legs bent and your feet flat on the ground. Place your hands lightly either behind or by the sides of your head, keeping your elbows out. Keeping your lower back flat on the floor, raise your head and shoulders a few inches off the ground by flexing your abdomen. Exhale as you do so. Hold the contracted position for a count of two. Inhale as you lower your head and shoulders to the starting position. Repeat.
- Average reps per set*: 502.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Mind-Muscle Connection: Focus on feeling your abs work throughout the entire range of motion. Visualize your abdominal muscles contracting and stretching with each rep.
- Breathing: Exhale as you crunch up to ensure better engagement of your core muscles. Inhale as you lower back down.
- Avoid Using Momentum: Perform the exercise slowly and in a controlled manner to prevent using momentum. This ensures that your abs do most of the work.
- Neck Position: Keep your neck in a neutral position to avoid straining it. Imagine you're holding a tennis ball under your chin to help maintain proper alignment.
- Lower Back: Keep your lower back pressed against the mat. Avoid arching your back as this can take the tension away from your abs and may lead to injury.
- Range of Motion: You don't need to come all the way up. A small lift of your upper torso off the ground is sufficient to engage the abdominals effectively.
- Hand Placement: Place your hands lightly behind your head without pulling on it. This can help reduce the strain on your neck and emphasize the abdominal muscles.
- Engage Your Core: Tighten your core throughout the entire exercise. Imagine pulling your belly button in towards your spine to maximize muscular contraction.
- Foot Placement: Keep your feet flat on the ground and ensure your knees are bent at a comfortable angle to stabilize your lower body.
- Consistency: Incorporate crunches into your routine multiple times a week and pair them with a balanced diet and full-body workout for optimal results.
Exercise overview
Exercise ID: 00064
Description: Lie supine (on your back) with your legs bent and your feet flat on the ground. Place your hands lightly either behind or by the sides of your head, keeping your elbows out. Keeping your lower back flat on the floor, raise your head and shoulders a few inches off the ground by flexing your abdomen. Exhale as you do so. Hold the contracted position for a count of two. Inhale as you lower your head and shoulders to the starting position. Repeat.
Average reps per set*: 502.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Mind-Muscle Connection: Focus on feeling your abs work throughout the entire range of motion. Visualize your abdominal muscles contracting and stretching with each rep.
- Breathing: Exhale as you crunch up to ensure better engagement of your core muscles. Inhale as you lower back down.
- Avoid Using Momentum: Perform the exercise slowly and in a controlled manner to prevent using momentum. This ensures that your abs do most of the work.
- Neck Position: Keep your neck in a neutral position to avoid straining it. Imagine you're holding a tennis ball under your chin to help maintain proper alignment.
- Lower Back: Keep your lower back pressed against the mat. Avoid arching your back as this can take the tension away from your abs and may lead to injury.
- Range of Motion: You don't need to come all the way up. A small lift of your upper torso off the ground is sufficient to engage the abdominals effectively.
- Hand Placement: Place your hands lightly behind your head without pulling on it. This can help reduce the strain on your neck and emphasize the abdominal muscles.
- Engage Your Core: Tighten your core throughout the entire exercise. Imagine pulling your belly button in towards your spine to maximize muscular contraction.
- Foot Placement: Keep your feet flat on the ground and ensure your knees are bent at a comfortable angle to stabilize your lower body.
- Consistency: Incorporate crunches into your routine multiple times a week and pair them with a balanced diet and full-body workout for optimal results.
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