Full Fitness Personal Training

Flatter Stomach

Beginner Workout Plan

Full Body Workout

Workouts of the Day

Total Body Workout

30 Day Ab Challenge

Incline Dumbbell Fly

1: Grasp a dumbbell in each hand and lie down on an incline bench that is set to an angle of up to 30 degrees.

2: Extend your arms above you with your elbows slightly bent.

3: Rotate your wrists so that the palms of your hands are facing you. This is the starting position.

4: Start to lower your arms to the side while keeping your arms extended. Rotate your wrists until the palms of your hands are facing each other. When you complete the movement, your arms will be by your side with your palms facing the ceiling.

5: Exhale and start to bring the dumbbells back to the starting position by reversing the motion. Rotate your hands so that your pinky fingers are next to each other again.

6: Repeat for the number of reps in your planned set.

Tricep Dip

1: Stand in front of a roman chair or parallel bars.

2: Stand up on the step pads of the roman chair and grasp hold of the parallel bars with both hands. This is the starting position.

3: Lock your arms and cross your feet behind you so your knees are bent and your body forms a straight line from your head to your knees.

4: Begin the exercise by slowly lowering your body down by keeping your forearms straight and bending your upper arms.

5: Lower down until your elbows form a 90 degree angle.

6: Push back up to starting position. Repeat as necessary.

Dumbbell Workout

Close-Grip Lat Pulldown

1: Sit down at a pull-down machine equipped with a wide bar attached to the top pulley. Adjust the knee pad to fit your height.

2: Grasp the bar with your palms facing forward. For a wide grip, place your hands wider than your shoulder width. If you want a medium grip, place your hands shoulder width apart. A close grip means your hands will be closer than shoulder width apart.

3: Extend both arms in front of you while grasping the bar. Move your torso back approximately 30 degrees. Your lower back should be curve, and your chest should be stuck out. This is the starting position.

4: As you exhale, lower the bar until it reaches your upper chest. Draw your shoulders and upper chest down and back to do so. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.

5: After holding the contracted position for a second (and while squeezing your shoulder blades together), lift the bar up into the starting position. Your arms will be fully extended and your lats will be fully stretched. Inhale as you do so.

6: Repeat these steps for the desired number of reps.