The Max Fitness Centre

Elbows-Out Incline Dumbbell Row

Step 1: Set up an incline bench so that it forms roughly a 45 degree angle.

Step 2: Next, grab a dumbbell in each hand. Straddle the bench and rest your chest against the incline portion, while allowing your arms to hang down off the sides.
Step 3: Rotate your palms so that they are facing behind you. This is the starting position.

Step 4: Begin exercise by rowing the dumbbells up until the dumbbells touch your chest. Slowly lower back down. This completes one rep.

Gym Workout

Leg Workout

Bent-Over Row

Step 1: Hold onto a barbell with your palms facing down. Bend your knees slightly and bend forward at the waist while keeping your back straight. It should be almost parallel with the floor. The barbell should be directly in front of you; your arms should be perpendicular to the floor. This is the starting position.
Step 2: While keeping your torso stationary, lift the barbell toward you. Your elbows should be kept close to your body. Use only your forearms to hold the weight. When you get to the top, squeeze your back muscles and hold for a few seconds.
Step 3: Slowly lower the barbell back to the starting position.
Step 4: Repeat the process for the number of repetitions in your workout routine.

Cardio Circuit Routine

Bent-Over Row

1: Hold onto a barbell with your palms facing down. Bend your knees slightly and bend forward at the waist while keeping your back straight. It should be almost parallel with the floor. The barbell should be directly in front of you; your arms should be perpendicular to the floor. This is the starting position.

2: While keeping your torso stationary, lift the barbell toward you. Your elbows should be kept close to your body. Use only your forearms to hold the weight. When you get to the top, squeeze your back muscles and hold for a few seconds.

3: Slowly lower the barbell back to the starting position.

4: Repeat the process for the number of repetitions in your workout routine.

Decline Push-Up

Step 1: Place your feet on a bench or a raised platform and get into the push-up position with your hands slightly wider than shoulder-width apart.
Step 2: With your feet on the bench and your arms holding your body up, begin exercise by lowering yourself down to the ground while keeping your entire body in a straight line.
Step 3: Lower your chest as close to the ground as you can, pause, then push yourself back up to starting position.

Incline Treadmill Walking

1: Place the treadmill on the incline angle you desire.

2: Begin walking on the treadmill and choose the speed.

3: Walk for the specified distance or time.

Incline Bench Press

: Lie down on an incline bench. Gripping the bar with a medium-width grip, lift the bar off the rack. Hold it straight over your head, keeping your arms locked. This is the starting position for the exercise.

: Inhaling slowly, move the bar down toward your upper chest.

: After a slight pause, push the bar back to the starting position. Exhale while doing so. Arms should be locked. Squeeze your chest and hold for a second before bringing the bar down again.

: Repeat the process for the desired number of repetitions.

: Place bar back on rack when the exercise has been completed.

Legs and Glutes Gym Workout