Our equipments explained with Lazgo and Sense
BENCH PRESS
This is an excellent basic movement that places intense stress on the pectorals, anterior and medial deltoids, and triceps. Lie on your back on the bench and take an overgrip on the barbell with your hands 3-4 inches wider than your shoulders on each side. Straighten your arms to lift the barbell from the rack and slowly lower the barbell downward until it lightly touches the middle of your chest. Without bouncing the barbell off your chest, slowly press it back to the starting point.
This is an excellent basic movement that places intense stress on the pectorals, anterior and medial deltoids, and triceps. Lie on your back on the bench and take an overgrip on the barbell with your hands 3-4 inches wider than your shoulders on each side. Straighten your arms to lift the barbell from the rack and slowly lower the barbell downward until it lightly touches the middle of your chest. Without bouncing the barbell off your chest, slowly press it back to the starting point.
PEC DECK FLYES
This movement isolates stress on the pectoral muscles, particularly the inner and outer sections of the muscle group. Adjust the height of the machine seat. Sit down and press your upper back against the vertical pad. Use pectoral strength to move the pads forward an inward toward each other until the pads touch each other directly in front of your chest. Hold this peak-contracted position for a moment, then slowly return the pads to the starting position.
This movement isolates stress on the pectoral muscles, particularly the inner and outer sections of the muscle group. Adjust the height of the machine seat. Sit down and press your upper back against the vertical pad. Use pectoral strength to move the pads forward an inward toward each other until the pads touch each other directly in front of your chest. Hold this peak-contracted position for a moment, then slowly return the pads to the starting position.
BENCH PRESSES MACHINE
This machine chest movement gives you virtually the same effect as decline presses. It places intense stress on the lower-outer pectorals, anterior delts, and triceps. Sit down in the machine and lie back on the angled pad. Push hard to bring the handles forward until your arms are locked out straight. Slowly bend your arms as completely as possible. Without bouncing in the bottom position, reverse the movement and slowly press back to the starting point.
This machine chest movement gives you virtually the same effect as decline presses. It places intense stress on the lower-outer pectorals, anterior delts, and triceps. Sit down in the machine and lie back on the angled pad. Push hard to bring the handles forward until your arms are locked out straight. Slowly bend your arms as completely as possible. Without bouncing in the bottom position, reverse the movement and slowly press back to the starting point.
CABLE CROSSOVERS
In all of its many variations, cable crossovers comprise the premier exercise for etching deep striations across the pectoral muscles. Primary stress is borne by the lower, outer, and inner pecs, plus the anterior deltoids. Grasp the handles and stand midway between the two pulleys. Move the handles out to the sides and downward until they meet about 6 inches in front of your hips. Slowly return the handles back along the same arcs to the starting point.
In all of its many variations, cable crossovers comprise the premier exercise for etching deep striations across the pectoral muscles. Primary stress is borne by the lower, outer, and inner pecs, plus the anterior deltoids. Grasp the handles and stand midway between the two pulleys. Move the handles out to the sides and downward until they meet about 6 inches in front of your hips. Slowly return the handles back along the same arcs to the starting point.
SEATED PULLEY ROWS
This is a great full-back exercise. It places direct stress on the traps, lats, erectors, biceps, brachialis, and forearm flexor muscles. Grasp the handle, place your feet against the stop bar and sit down. Your legs should be slightly bent throughout your set. Straighten your arms completely and lean toward the pulley to completely stretch your lats. Simultaneously sit erect and pull the handle toward your lower ribcage. Be sure to keep your elbows in close to your sides. As the handles touches your lower ribcage, arch your back to fully contract your lats. Slowly reverse the procedure and return to the starting point.
This is a great full-back exercise. It places direct stress on the traps, lats, erectors, biceps, brachialis, and forearm flexor muscles. Grasp the handle, place your feet against the stop bar and sit down. Your legs should be slightly bent throughout your set. Straighten your arms completely and lean toward the pulley to completely stretch your lats. Simultaneously sit erect and pull the handle toward your lower ribcage. Be sure to keep your elbows in close to your sides. As the handles touches your lower ribcage, arch your back to fully contract your lats. Slowly reverse the procedure and return to the starting point.
CRUNCHES MACHINE
Primary emphasis in this movement is on the entire rectus abdominis muscle wall, with secondary stress on the intercostal muscles at the sides of your waist and lower ribcage. Use front abdominal strenght to curl your shoulders forward and downward, intensely contracting all of the abdominal muscles. Hold this peak-contracted position for a slow count of two, then return slowly to the starting point.
Primary emphasis in this movement is on the entire rectus abdominis muscle wall, with secondary stress on the intercostal muscles at the sides of your waist and lower ribcage. Use front abdominal strenght to curl your shoulders forward and downward, intensely contracting all of the abdominal muscles. Hold this peak-contracted position for a slow count of two, then return slowly to the starting point.
LEG PRESS
This exercise powerfully stresses the quadriceps, buttocks, and hamstrings. It is also good for burning body fat and hardening your body. Sit on the machine seat and grasp the handles at the sides. Slowly straighten your legs. Use thigh and buttocks strength to resist the weight as you bend your legs fully. Without bouncing in this low point of the movement, slowly straighten your legs. Be careful not to hold your breath as you perform this movement.
This exercise powerfully stresses the quadriceps, buttocks, and hamstrings. It is also good for burning body fat and hardening your body. Sit on the machine seat and grasp the handles at the sides. Slowly straighten your legs. Use thigh and buttocks strength to resist the weight as you bend your legs fully. Without bouncing in this low point of the movement, slowly straighten your legs. Be careful not to hold your breath as you perform this movement.
LEG EXTENSIONS
This movement isolates stress on the quadriceps muscles at the front of your thighs. Sit in the machine and grasp either the sides of the seat. Slowly straighten your legs. Hold the top, peak-contracted position of the movement for a slow count of two, then slowly lower back to the starting point. You can also do this movement with one leg at a time allowing you to place much more intense mental focus on the muscles involved.
This movement isolates stress on the quadriceps muscles at the front of your thighs. Sit in the machine and grasp either the sides of the seat. Slowly straighten your legs. Hold the top, peak-contracted position of the movement for a slow count of two, then slowly lower back to the starting point. You can also do this movement with one leg at a time allowing you to place much more intense mental focus on the muscles involved.
SMITH MACHINE (SQUATS)
This is definitely the best lower-body exercise and probably the best single bodybuilding movement. It places very direct stress on the quadriceps, buttocks, lower back and hamstrings. Bend your legs and dip under the bar, positioning it across your shoulders. Position your feet about shoulder width apart. Keeping your torso as erect as possible, slowly bend your legs. Without bouncing at the bottom of the movement, slowly stand erect.
This is definitely the best lower-body exercise and probably the best single bodybuilding movement. It places very direct stress on the quadriceps, buttocks, lower back and hamstrings. Bend your legs and dip under the bar, positioning it across your shoulders. Position your feet about shoulder width apart. Keeping your torso as erect as possible, slowly bend your legs. Without bouncing at the bottom of the movement, slowly stand erect.
LYING LEG CURLS
Leg curls are the best isolation movement for the biceps femoris (hamstrings) muscles at the back of your thighs. Lie facedown on the padded surface of the machine with your knees near the edge of the pad. Straighten your legs fully. Grasp either the handles provided to keep your torso restrained as you do your set. Flex your legs until they are bent as completely as possible. Hold this top, peak-contracted position for a short moment, then slowly lower your legs back to the starting point. Avoid partial movements.
Leg curls are the best isolation movement for the biceps femoris (hamstrings) muscles at the back of your thighs. Lie facedown on the padded surface of the machine with your knees near the edge of the pad. Straighten your legs fully. Grasp either the handles provided to keep your torso restrained as you do your set. Flex your legs until they are bent as completely as possible. Hold this top, peak-contracted position for a short moment, then slowly lower your legs back to the starting point. Avoid partial movements.
ROMAN CHAIR (HYPEREXTENSIONS)
This exercise places direct stress on the hamstrings, glutes, and lower back. Stand in the middle of the roman chair. Lean forward and place your hips on the pad, allowing your heels to come to rest beneath the smaller pads behind you. Keep your legs straight for the entire set. Raise your torso upward until your torso is above an imaginary line parallel with the floor. Return slowly to the starting point and repeat.
This exercise places direct stress on the hamstrings, glutes, and lower back. Stand in the middle of the roman chair. Lean forward and place your hips on the pad, allowing your heels to come to rest beneath the smaller pads behind you. Keep your legs straight for the entire set. Raise your torso upward until your torso is above an imaginary line parallel with the floor. Return slowly to the starting point and repeat.
CHINS
This is the most basic exercise for adding width to the lats. It places intense stress on your lats, posterior deltoids, biceps, brachialis, and forearm flexor muscles. Jump up and take an overgrip on the chinning bar with your hands set 3-5 inches wider on each side than your shoulders. Straighten your arms completely to stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Pull yourself slowly upward until your chin is above the level of the bar. It is essential that you arch your back as much as possible in the top position of the movement. Slowly lower yourself back to the starting point.
This is the most basic exercise for adding width to the lats. It places intense stress on your lats, posterior deltoids, biceps, brachialis, and forearm flexor muscles. Jump up and take an overgrip on the chinning bar with your hands set 3-5 inches wider on each side than your shoulders. Straighten your arms completely to stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Pull yourself slowly upward until your chin is above the level of the bar. It is essential that you arch your back as much as possible in the top position of the movement. Slowly lower yourself back to the starting point.
CABLE SIDE LATERALS
This movement allows you to place very intense stress on your medial deltoids (shoulders). Grasp the handles in your hands and place your feet somewhat wider than shoulder width. Bend your arms slightly and keep it rounded throughout the movement. Move the pulley handles slightly forward and out to the side up to shoulder level. Be sure your palms are facing the floor throughout the movement. Lower slowly back along the same arc to the starting point. This movement can also be performed one arm at a time.
This movement allows you to place very intense stress on your medial deltoids (shoulders). Grasp the handles in your hands and place your feet somewhat wider than shoulder width. Bend your arms slightly and keep it rounded throughout the movement. Move the pulley handles slightly forward and out to the side up to shoulder level. Be sure your palms are facing the floor throughout the movement. Lower slowly back along the same arc to the starting point. This movement can also be performed one arm at a time.
LAT MACHINE PULLDOWNS
Excellent movement for the latissimus dorsi muscles. It is particularly good for building width in the lats. Strong stress is also placed on the posterior deltoids, biceps, brachialis, and forearm flexor muscles. Take an overgrip on the lat machine handle with your hands set 3 to 5 inches wider than your shoulders on each side. Straighten your arms and then sit down on the seat with your knees beneath the bar. Arching your back and keeping your elbows back, slowly bend your arms and pull the lat bar directly downward to touch your upper chest. You can also do pulldowns behind the neck, in which you pull the bar downward to touch your upper traps in back of your neck.
Excellent movement for the latissimus dorsi muscles. It is particularly good for building width in the lats. Strong stress is also placed on the posterior deltoids, biceps, brachialis, and forearm flexor muscles. Take an overgrip on the lat machine handle with your hands set 3 to 5 inches wider than your shoulders on each side. Straighten your arms and then sit down on the seat with your knees beneath the bar. Arching your back and keeping your elbows back, slowly bend your arms and pull the lat bar directly downward to touch your upper chest. You can also do pulldowns behind the neck, in which you pull the bar downward to touch your upper traps in back of your neck.
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