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Day 1: Upper Body
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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)*: 50.25
- Average per rep (lbs)*: 110.79
- *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)*: 50.25
Average per rep (lbs)*: 110.79
*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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- Bent over row with barbell
- Back
- Barbell
- Strength
- Sets: 3
Bent over row with barbell
- Primary muscle group: Back
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
- Average per rep (kg)*: 43.05
- Average per rep (lbs)*: 94.91
- *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 a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
Exercise overview
Exercise ID: 00026
Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
Average per rep (kg)*: 43.05
Average per rep (lbs)*: 94.91
*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 a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
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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)*: 45.11
- Average per rep (lbs)*: 99.45
- *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)*: 45.11
Average per rep (lbs)*: 99.45
*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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- Overhead press with dumbbells (seated)
- Shoulders
- Dumbbell
- Strength
- Sets: 3
Overhead press with dumbbells (seated)
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 3
- Description: Stand up straight and hold 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. Exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Allow your elbows to move forward slightly (shoulder flexion) until your forearms are vertical. Hold this position for a count of two while squeezing your biceps. Inhale as you slowly lower the barbell back to the starting position, keeping control of the movement. Repeat the exercise for the recommended number of repetitions.
- Average per rep (kg)*: 28.78
- Average per rep (lbs)*: 63.45
- 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
- Stabilize Your Core: Engage your core muscles throughout the exercise to maintain proper form and prevent lower back strain.
- Controlled Movements: Avoid using momentum. Lift and lower the dumbbells in a controlled manner to maximize muscle engagement and minimize risks of injury.
- Avoid Locking Elbows: When you reach the top of the press, do not lock your elbows. Keeping a slight bend protects your joints and keeps tension on the muscles.
- Breathing Technique: Inhale as you lower the weights and exhale as you press them overhead. Proper breathing helps stabilize your core and improves performance.
- Elbow Position: Keep your elbows slightly in front of your body at the start and end of the movement. This not only provides proper shoulder alignment but also reduces stress on the joints.
- Seated Position: Ensure your back is firmly against the backrest and your feet are flat on the floor. This provides a strong, stable base and prevents unnecessary strain on your lower back.
- Correct Weight Selection: Use a weight that challenges you but allows you to maintain proper form throughout your set. Lifting too heavy can compromise your technique and lead to injury.
- Warm-Up Properly: Before starting your overhead press, perform a proper warm-up to get the blood flowing to your shoulder muscles and joints. This reduces the risk of injury and prepares your body for the lift.
- Shoulder Mobility: Ensure you have adequate shoulder mobility to prevent impingement. Incorporate stretches and mobility exercises into your routine if you feel tightness or discomfort.
- Mirror Use: If possible, perform this exercise in front of a mirror to monitor your form. This helps you maintain proper technique and make real-time corrections.
Exercise overview
Exercise ID: 00321
Description: Stand up straight and hold 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. Exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Allow your elbows to move forward slightly (shoulder flexion) until your forearms are vertical. Hold this position for a count of two while squeezing your biceps. Inhale as you slowly lower the barbell back to the starting position, keeping control of the movement. Repeat the exercise for the recommended number of repetitions.
Average per rep (kg)*: 28.78
Average per rep (lbs)*: 63.45
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
- Stabilize Your Core: Engage your core muscles throughout the exercise to maintain proper form and prevent lower back strain.
- Controlled Movements: Avoid using momentum. Lift and lower the dumbbells in a controlled manner to maximize muscle engagement and minimize risks of injury.
- Avoid Locking Elbows: When you reach the top of the press, do not lock your elbows. Keeping a slight bend protects your joints and keeps tension on the muscles.
- Breathing Technique: Inhale as you lower the weights and exhale as you press them overhead. Proper breathing helps stabilize your core and improves performance.
- Elbow Position: Keep your elbows slightly in front of your body at the start and end of the movement. This not only provides proper shoulder alignment but also reduces stress on the joints.
- Seated Position: Ensure your back is firmly against the backrest and your feet are flat on the floor. This provides a strong, stable base and prevents unnecessary strain on your lower back.
- Correct Weight Selection: Use a weight that challenges you but allows you to maintain proper form throughout your set. Lifting too heavy can compromise your technique and lead to injury.
- Warm-Up Properly: Before starting your overhead press, perform a proper warm-up to get the blood flowing to your shoulder muscles and joints. This reduces the risk of injury and prepares your body for the lift.
- Shoulder Mobility: Ensure you have adequate shoulder mobility to prevent impingement. Incorporate stretches and mobility exercises into your routine if you feel tightness or discomfort.
- Mirror Use: If possible, perform this exercise in front of a mirror to monitor your form. This helps you maintain proper technique and make real-time corrections.
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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)*: 14.82
- Average per rep (lbs)*: 32.66
- 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)*: 14.82
Average per rep (lbs)*: 32.66
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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- Bicep curl with EZ bar
- Arms
- EZ-bar
- Strength
- Sets: 3
Bicep curl with EZ bar
- Primary muscle group: Arms
- Exercise type: EZ-bar
- Exercise goal: Strength
- Sets: 3
- Description: Stand upright holding an EZ bar in both hands. Your hands should be shoulder-width apart and your palms should be facing upward. Your elbows should almost be fully extended and the bar should rest against your thighs. Exhale as you lift the EZ bar up toward your shoulders using only your arms. The rest of your body should be still. At the top of the movement, hold shortly and squeeze your biceps. Inhale as you lower the EZ bar 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)*: 21.15
- Average per rep (lbs)*: 46.64
- *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
- Optimal Grip Position: Use the angled grips of the EZ bar to reduce wrist strain. This not only increases comfort but also optimizes bicep engagement.
- Controlled Movements: Avoid swinging the bar or using momentum. Focus on controlled, deliberate movements to maximize muscle activation and reduce the risk of injury.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This helps to isolate the biceps and ensures that other muscle groups aren't taking over.
- Range of Motion: Fully extend your arms at the bottom of the movement and aim to bring the bar up just past 90 degrees at the elbow joint. This maximizes muscle stretch and contraction.
- Mind-Muscle Connection: Concentrate on the contraction of the biceps. Visualizing the muscle working can enhance the effectiveness of the exercise.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps to maintain rhythm and can improve performance.
- Appropriate Weight: Choose a weight that allows you to complete your reps with good form. Too heavy, and you'll compromise form; too light, and you won't effectively challenge the muscles.
- Avoid Locking Joints: Do not lock your elbows at the bottom of the move. Keeping a slight bend in the elbows maintains tension on the biceps and supports joint health.
- Variation: Include variations like using different grip widths to target different parts of the biceps and to keep your workout routine fresh.
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
Exercise overview
Exercise ID: 00069
Description: Stand upright holding an EZ bar in both hands. Your hands should be shoulder-width apart and your palms should be facing upward. Your elbows should almost be fully extended and the bar should rest against your thighs. Exhale as you lift the EZ bar up toward your shoulders using only your arms. The rest of your body should be still. At the top of the movement, hold shortly and squeeze your biceps. Inhale as you lower the EZ bar 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)*: 21.15
Average per rep (lbs)*: 46.64
*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
- Optimal Grip Position: Use the angled grips of the EZ bar to reduce wrist strain. This not only increases comfort but also optimizes bicep engagement.
- Controlled Movements: Avoid swinging the bar or using momentum. Focus on controlled, deliberate movements to maximize muscle activation and reduce the risk of injury.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This helps to isolate the biceps and ensures that other muscle groups aren't taking over.
- Range of Motion: Fully extend your arms at the bottom of the movement and aim to bring the bar up just past 90 degrees at the elbow joint. This maximizes muscle stretch and contraction.
- Mind-Muscle Connection: Concentrate on the contraction of the biceps. Visualizing the muscle working can enhance the effectiveness of the exercise.
- Breathing: Exhale as you curl the bar up and inhale as you lower it back down. Proper breathing helps to maintain rhythm and can improve performance.
- Appropriate Weight: Choose a weight that allows you to complete your reps with good form. Too heavy, and you'll compromise form; too light, and you won't effectively challenge the muscles.
- Avoid Locking Joints: Do not lock your elbows at the bottom of the move. Keeping a slight bend in the elbows maintains tension on the biceps and supports joint health.
- Variation: Include variations like using different grip widths to target different parts of the biceps and to keep your workout routine fresh.
- Warm-Up: Always start with a proper warm-up to prepare your muscles and joints for the exercise, reducing the risk of injury.
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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)*: 24.07
- Average per rep (lbs)*: 53.07
- 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)*: 24.07
Average per rep (lbs)*: 53.07
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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- 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)*: 26.42
- Average per rep (lbs)*: 58.24
- *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
- 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)*: 26.42
Average per rep (lbs)*: 58.24
*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
- 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: Lower Body
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)*: 55.73
- Average per rep (lbs)*: 122.87
- *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)*: 55.73
Average per rep (lbs)*: 122.87
*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)*: 102.94
- Average per rep (lbs)*: 226.94
- *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)*: 102.94
Average per rep (lbs)*: 226.94
*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 extension on machine
- Legs
- Machine
- Strength
- Sets: 3
Leg extension on machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 3
- Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you 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)*: 48.48
- Average per rep (lbs)*: 106.89
- *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
- Make sure the machine is properly adjusted to fit your body. The axis of rotation of the machine should align with your knee joint to avoid unnecessary strain.
- Keep your back firmly against the seat and avoid arching it.
- Grip the handles to stabilize your upper body and prevent leveraging off the machine.
- Lift the weight in a controlled manner, focusing on contracting your quadriceps as you extend your legs.
- Avoid using momentum to lift the weight; this diminishes the effectiveness of the exercise and can lead to injury.
- Slightly pointing your toes outward can help target different areas of the quadriceps.
- Experiment with toe positioning to find what works best for your goals and comfort.
- Fully extend your legs without locking your knees to maintain tension in your muscles and protect your joints.
- Lower the weight back in a controlled manner, ensuring a full range of motion.
- Exhale as you extend your legs.
- Inhale as you lower the weight back to the starting position.
- Start with a lighter weight to master your form before increasing the load.
- Progressive overload is key, but always prioritize proper form over lifting heavier weights.
- Aim for moderate to higher reps (10-15) to effectively target your quads while avoiding excessive knee stress.
- Include 3-4 sets in your leg workout for balanced development.
- Do not hyperextend your legs at the end of the movement to maintain knee health.
- Always stop just before full lockout.
- Make the leg extension a regular part of your leg day routine to steadily build quad strength and improve muscle definition.
- Superset for Variation: Combine leg extensions with compound movements like squats or lunges to fully fatigue the muscles and increase the intensity of your workout.
Exercise overview
Exercise ID: 00201
Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you 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)*: 48.48
Average per rep (lbs)*: 106.89
*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
- Make sure the machine is properly adjusted to fit your body. The axis of rotation of the machine should align with your knee joint to avoid unnecessary strain.
- Keep your back firmly against the seat and avoid arching it.
- Grip the handles to stabilize your upper body and prevent leveraging off the machine.
- Lift the weight in a controlled manner, focusing on contracting your quadriceps as you extend your legs.
- Avoid using momentum to lift the weight; this diminishes the effectiveness of the exercise and can lead to injury.
- Slightly pointing your toes outward can help target different areas of the quadriceps.
- Experiment with toe positioning to find what works best for your goals and comfort.
- Fully extend your legs without locking your knees to maintain tension in your muscles and protect your joints.
- Lower the weight back in a controlled manner, ensuring a full range of motion.
- Exhale as you extend your legs.
- Inhale as you lower the weight back to the starting position.
- Start with a lighter weight to master your form before increasing the load.
- Progressive overload is key, but always prioritize proper form over lifting heavier weights.
- Aim for moderate to higher reps (10-15) to effectively target your quads while avoiding excessive knee stress.
- Include 3-4 sets in your leg workout for balanced development.
- Do not hyperextend your legs at the end of the movement to maintain knee health.
- Always stop just before full lockout.
- Make the leg extension a regular part of your leg day routine to steadily build quad strength and improve muscle definition.
- Superset for Variation: Combine leg extensions with compound movements like squats or lunges to fully fatigue the muscles and increase the intensity of your workout.
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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)*: 40.15
- Average per rep (lbs)*: 88.51
- *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)*: 40.15
Average per rep (lbs)*: 88.51
*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)*: 36.13
- Average per rep (lbs)*: 79.65
- *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)*: 36.13
Average per rep (lbs)*: 79.65
*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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