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Weights – Page 2

WEIGHTS

Quadriceps

Machine Leg Extension

Sit with your back supported and ankles behind the roller, knees aligned with the pivot point. Extend your legs until nearly straight, contracting your quads, then lower slowly without releasing tension. Inhale down, exhale up. Do not lock your knees — control the movement and avoid torso momentum throughout.

Sets: 3 Reps: 12–15

Unilateral Leg Extension Machine

Same setup as the leg extension but using one leg at a time. Extend until nearly straight, contract the quad, then lower slowly without releasing tension. Inhale down, exhale up. Do not lock your knee — avoid momentum and keep the movement controlled to focus on one quad at a time.

Sets: 3 Reps: 12–15 each

Leg Press

Place your feet shoulder-width apart on the platform, knees aligned with toes. Push by extending your legs without locking your knees, then lower until knees reach 90°. Inhale down, exhale up. Keep your back pressed against the pad, avoid arching your lower back, and control the movement at all times.

Sets: 3–4 Reps: 10–12

Unilateral Leg Press

Place a single foot in the center of the platform, keeping the other leg off the support. Extend without locking the knee, then lower until the knee reaches 90°. Inhale down, exhale up. Keep your back pressed against the pad, avoid sudden movements, and control the weight through the full range of motion.

Sets: 3 Reps: 10–12 each

Sumo Leg Press

Place your feet wider than shoulder-width, toes slightly pointed outward. Extend without locking knees, then lower until knees reach 90°, keeping them aligned with your toes. Inhale down, exhale up. Do not arch your back, control the movement, and avoid lifting your glutes off the seat to effectively target glutes and adductors.

Sets: 3 Reps: 10–12

Seated Leg Press

Sit with your back fully supported, feet shoulder-width apart, knees aligned with toes. Push by extending your legs without locking them, core engaged, then lower until knees reach 90°. Inhale down, exhale up. Avoid arching your back and ensure your glutes stay on the seat to keep the focus on the quadriceps.

Sets: 3–4 Reps: 10–12

Seated Sumo Leg Press

Sit with your back supported and feet wider than shoulder-width in a sumo stance, toes pointed outward. Keep knees tracking in the direction of your toes. Extend without locking, lower to 90°. Inhale down, exhale up. Control the movement, avoid arching your back, and keep glutes on the seat to target quads, adductors, and glutes.

Sets: 3 Reps: 10–12

Unilateral Seated Leg Press

Place a single foot in the center of the platform, knee aligned with your toes. Extend without locking the knee, core engaged, then lower to 90°. Inhale down, exhale up. Control the movement at all times, avoid momentum, and keep your back pressed against the pad to isolate the quadriceps of the working leg.

Sets: 3 Reps: 10–12 each

Barbell Squat (Free Weight)

Stand feet shoulder-width apart, toes slightly out, core engaged. Bend knees and hips to lower as if sitting down, keeping chest upright and back straight. Drive through your heels to return. Inhale down, exhale up. Keep knees aligned with toes, avoid lifting your heels, and control the movement throughout for proper technique and effective leg and glute work.

Sets: 3–4 Reps: 8–12

Smith Machine Squat

Rest the bar on your traps, feet shoulder-width apart and toes slightly out. Unlock the bar and lower as if sitting down, chest upright and back straight, then push through your heels to return. Inhale down, exhale up. Keep knees aligned with toes, avoid lifting your heels, and control the movement to safely work your quadriceps and glutes.

Sets: 3–4 Reps: 8–12
Back

Assisted Chin-Ups Machine

Adjust the assistance weight and kneel or place your feet on the platform. Grab the bar with a supinated grip (palms facing you) at shoulder width. Pull upward until your chin clears your hands, then lower slowly until arms are fully extended. Inhale down, exhale up. Keep your torso stable, avoid swinging, and control the movement to engage both your biceps and back.

Sets: 3 Reps: 8–12

Free Chin-Ups

Hang from the bar with a supinated grip (palms toward you) at shoulder width, core engaged. Pull upward until your chin clears the bar, then lower slowly until arms are fully extended. Inhale down, exhale up. Keep your torso straight, avoid swinging, and focus on engaging your biceps and back throughout for a controlled, effective rep.

Sets: 3 Reps: 6–10

Assisted Pull-Ups Machine

Adjust the assistance weight and kneel or place your feet on the platform. Grab the bar with a pronated grip (palms forward) slightly wider than shoulder width. Pull upward until your chin reaches or clears your hands, then lower slowly until arms are fully extended. Inhale down, exhale up. Keep your torso stable, avoid swinging, and control the movement to focus the work on your back.

Sets: 3 Reps: 8–12

Free Pull-Ups

Hang from the bar with a pronated grip (palms forward) slightly wider than shoulder width, core engaged. Pull upward until your chin is above the bar, then lower slowly until arms are fully extended. Inhale down, exhale up. Avoid swinging, keep your shoulders engaged, and control the entire movement for a complete back and biceps workout.

Sets: 3 Reps: 6–10

Lat Pulldown to Chest – Supinated Grip

Grip the bar with palms facing you at shoulder width, chest up and core engaged. Pull the bar down toward your chest, bringing your elbows down and in front. Extend your arms slowly back to the start without losing control. Inhale down, exhale up. Avoid torso momentum, keep shoulders down, and control the movement to properly engage your back and biceps.

Sets: 3 Reps: 10–12

Lat Pulldown to Chest – Wide Grip Bar

Grip the bar with palms forward, wider than shoulder width, chest up and core engaged. Pull the bar down toward your chest, elbows moving down and back. Extend arms slowly back to the start. Inhale up, exhale down. Avoid leaning too far back, do not use momentum, and keep your shoulders down throughout the movement.

Sets: 3 Reps: 10–12

Lat Pulldown to Chest – Close Neutral Grip

Grab the close neutral grip (palms facing each other), chest up, back straight, core engaged. Pull down toward your chest, bringing your elbows down and back, feeling the contraction in your back. Extend arms slowly back to the start. Inhale up, exhale down. Do not lean too far back, avoid momentum, and keep your shoulders away from your ears.

Sets: 3 Reps: 10–12

Cable Bar Pull-Over

Grip the bar on the high pulley with palms down, arms extended slightly wider than shoulder width. Stand with a slight forward lean, back straight and core engaged. Pull the bar down toward your thighs with arms nearly straight, focusing on the back contraction. Return slowly without losing control. Inhale up, exhale down. Avoid excessive elbow bend and momentum.

Sets: 3 Reps: 10–12

Seated Row Machine – Close Grip

Sit with feet on the support and grab the close neutral grip (palms facing each other), chest up and back straight. Pull the grip toward your abdomen, elbows back and close to your body. Extend arms slowly back to the start without releasing tension. Inhale as you extend, exhale as you pull. Do not lean too far back — avoid momentum and maintain control throughout.

Sets: 3 Reps: 10–12

Hammer Grip Seated Row Machine

Sit with your chest on the pad, feet firmly on the base, and grab the handles with a neutral grip (palms facing each other). Pull the handles back, keeping your elbows close to your body until your hands align with your torso. Return slowly without releasing back tension. Exhale as you pull, inhale as you return. Keep your chest supported and focus on the lat contraction at the end of each rep.

Sets: 3 Reps: 10–12
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