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TrainedByNik

Exercise library

 New exercises are added on a consistent basis! 

Please also keep in mind that different body types and different goals might need more detailed and advanced exercise execution adjustments.

  • Keep your body as upright as possible
  • Drive your knees forward (so that they go slightly beyond your toes)
  • Slow, controlled and consistent motion ONLY! No bouncing off the bottom! Full range of motion!
  • Go down slightly below the parralel 
  • Inhale down, exhale up
  • PUSH THROUGH THE HEELS or WHOLE FOOT!
  • Keep your body upright, but slight lean forward is ok as well.
  • Drive your glutes back as far as you can
  • Slow, controlled and consistent motion ONLY! No bouncing off the bottom! Full range of motion!
  • Go down slightly below the parralel 
  • Inhale down, exhale up
  • PUSH THROUGH THE HEELS!
  • Place your feet closer, straight and lower
  • You should feel more bending and extending at the knee joint
  • Keep your back tight
  • Slow, controlled and consistent motion ONLY! Use full range of motion. No bouncing!
  • Inhale down, exhale up
  • Here you should feel more “stretch” in your quads
  • Place your feet higher, toes out and wider
  • You should feel more stretch in the back (Glutes and hamstrings)
  • Keep your back tight
  • Slow, controlled and consistent motion ONLY! Full range of motion. No bouncing!
  • Inhale down, exhale up
  • Here you should feel more “stretch” in your hamstrings and glutes
  • Moderate width, TOES TOWARDS YOUR FACE, ALL THE TIME!
  • Extend ALL the way up slowly, stay for 2 seconds, squeeze, and slowly down
  • Hold yourself tight into the seat
  • Adjust the machine so that: There is NO gap under your knees and NO gap between your lower back and a pad
  • Lean forward slightly
  • Turn your elbows out, in front of you
  • Focus on initiating the movement with the “Shoulders-Up” movement first before flexing in your elbows
  • After you felt the initial portion of the movement with your shoulders, continue with flexing at your elbows and CONTINUING pulling up and flexing at your rear delt and traps.
  • Go up until you hit your shoulder flexibility limit. It’s the point where you are no longer raising your shoulders and flexing your traps, it’s when you keep going up simply by flexing at your wrists and elbows
  • Slowly go down and repeat.
  • THIS EXERCISE (ESPECIALLY THIS SPECIFIC VARIATION) ISN’T A GREAT CHOICE FOR MOST PEOPLE.
  • Bring elbows slightly in, in front of you, turn wrists slightly in as well
  • Starting on the level of your ears, push weights all the way up (full elbow extension), bring dumbbells together. Then as you go down, bring dumbbells apart and to the level of your ears (Not lower).
  • Slow, consistent motion, no jerking 
  • Exhale up, inhale down
  • Lean forward slightly, turn your wrists IN
  • Bring your elbows forward in the starting position
  • Focus on lifting weights as far OUT away from yourself, NOT UP. (Focusing on going up will load your traps, we focus on the shoulders)
  • KEEP ELBOWS ABOVE YOUR WRISTS ALL THE TIME! Never let elbows drop!
  • Go up until your arms get parallel to the ground, then all the way down
  • Slow, consistent motion, NO jerking
  • Lie down on slightly inclined bench, stomach down, feet hard into the ground and comfortable.
  • Curl your arms, stay up for 1-2 seconds, slowly go all the way down
  • Slow, consistent motion, NO jerking.
  • DON’T let your elbows go backwards! Keep them fixed or even slightly forward!
  • Lie down firm, heels hard into the ground, NOT moving during the lift
  • Place your elbows slightly IN, wrists slightly supinated (IN as well), dumbbells ABOVE your chest, NOT throat or face.
  • Straight up or even under a slight angle towards your legs, push the weight up, get them together 90% up, then slowly down, getting them apart from each other.
  • Don’t go down too low, you should find that sweet spot to stretch your pecs but right before your shoulders get involved (watch the video)
  • Avoid moving dumbbells backwards and lifting them over your face!
  • Check out knowledge base on video why this version of this press is used with bands.
  • Using about 45-55 degree incline, lie down firm, heels hard into the ground (I had only a very high bench available so I placed my feet firm into the pads).
  • Keeping elbows in 80 degree angle to your torso, hand placement slightly wider than your shoulder width (watch the video in the knowledge base on how wide your grip should be specifically for you), push 80% up and 90% down
  • Slow, consistent motion, no jerking or bouncing off the chest
  • Standing firm, 1 leg forward
  • Get your elbows in 80 degree angle from your torso (very slightly down/in), arms almost completely straight (very slight bent at the elbow).
  • Get your hands together, squeezing your chest in its upper regions, stay in peak contraction for 2-3 seconds and slowly back (not too far back – like in flat db chest press – you should find that perfect spot between stretching your chest and starting to involve your shoulder too much). Watch the video
  • Sit tight and fixed
  • Bring your arm above your head and slightly (not too far) behind
  • Keeping the shoulder (humerus) perpendicular to the ground, flex at the elbow, stretch your triceps all the way down, then go 90% up (here you don’t need to completely extend your elbow all the way up)
  • Here you should feel more “stretch” at your triceps than burn!
  • Grab separate handles, facing away from the cable.
  • Here you better use a cable machine that has LESS distance between both cables!
  • Now, keeping your elbows fixed at sides, or even slightly behind your body, curl your arms 70% up (not higher, you lose tension beyond that!). The slowly ALL the way down, and repeat.
  • Stand firm, don’t let your body help the movement by leaning back (it uses your lower back)
  • Start with your biceps in a fully stretched position, flex your arms (but NOT all the way up – see the video), go all the way down to fully stretched position
  •  Feel the squeeze of your biceps
  • Slow, consistent motion, NO jerking
  • Stand firm, don’t help the movement with your upper body
  •  Fully extend your elbows, stay down for 1-2 seconds, then go back up (but not too high – see the video)
  • Feel the SQUEEZE and burn in your triceps
  • Slow, consistent motion, NO jerking
  • Stand firm, don’t help the movement with your upper body
  •  Fully extend your elbows, bring the ropes out, stay down for 1-2 seconds, then go back up (but not too high – see the video)
  • Feel the SQUEEZE and burn in your triceps
  • Slow, consistent motion, NO jerking

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