Back and front BODYBUILD exercise

 Back Exercises

1. Barbell Row

Stand with your feet shoulder-width apart and your knees slightly bent.

Hold a barbell with an overhand grip, palms facing down and hands slightly wider than shoulder-width.

Bend forward at the waist, keeping your back straight and your head in line with your spine.

Lower the barbell towards your chest by bending your elbows.

Pause, then slowly raise the barbell back to the starting position.

2. Pull-Up

Grip a pull-up bar with an overhand grip, palms facing forward and hands shoulder-width apart.

Hang from the bar with your arms fully extended.

Pull yourself up towards the bar by bending your elbows.

Pause at the top of the movement, then slowly lower yourself back down.

3. Lat Pulldown

Sit at a lat pulldown machine with your feet flat on the floor and your knees slightly bent.

Grip the bar with an overhand grip, palms facing down and hands slightly wider than shoulder-width.

Pull the bar down towards your chest by bending your elbows.

Pause, then slowly raise the bar back to the starting position.

4. Seated Row

Sit at a seated row machine with your feet flat on the floor and your knees slightly bent.

Grip the handles with an overhand grip, palms facing down and hands slightly wider than shoulder-width.

Pull the handles towards your chest by bending your elbows.

Pause, then slowly release the handles back to the starting position.

5. Dumbbell Row

Stand with your feet shoulder-width apart and your knees slightly bent.

Hold a dumbbell in each hand with an overhand grip, palms facing down and hands slightly wider than shoulder-width.

Bend forward at the waist, keeping your back straight and your head in line with your spine.

Lower the dumbbells towards your chest by bending your elbows.

Pause, then slowly raise the dumbbells back to the starting position.

Front Chest Exercises

1. Barbell Bench Press

Lie on a bench with your feet flat on the floor and your knees slightly bent.

Hold a barbell with an overhand grip, palms facing forward and hands slightly wider than shoulder-width.

Lower the barbell towards your chest by bending your elbows.

Pause, then slowly push the barbell back up to the starting position.

2. Incline Dumbbell Press

Sit on an incline bench with your feet flat on the floor and your knees slightly bent.

Hold a dumbbell in each hand with an overhand grip, palms facing forward and hands slightly wider than shoulder-width.

Lower the dumbbells towards your chest by bending your elbows.

Pause, then slowly push the dumbbells back up to the starting position.

3. Decline Dumbbell Press

Lie on a decline bench with your feet flat on the floor and your knees slightly bent.

Hold a dumbbell in each hand with an overhand grip, palms facing forward and hands slightly wider than shoulder-width.

Lower the dumbbells towards your chest by bending your elbows.

Pause, then slowly push the dumbbells back up to the starting position.

4. Push-Up

Start in a plank position with your hands shoulder-width apart and your feet together.

Bend your elbows and lower your chest towards the floor.

Pause, then push yourself back up to the starting position.

5. Cable Crossover

Stand in the center of a cable crossover machine with your feet shoulder-width apart and your knees slightly bent.

Hold a handle in each hand with an overhand grip, palms facing down and hands slightly wider than shoulder-width.

Cross your arms in front of your body by bending your elbows.

Slowly return to the starting position by extending your elbows.

Arm Exercises

1. Barbell Curl

Stand with your feet shoulder-width apart and your knees slightly bent.

Hold a barbell with an underhand grip, palms facing up and hands slightly wider than shoulder-width.

Curl the barbell towards your shoulders by bending your elbows.

Pause, then slowly lower the barbell back to the starting position.

2. Dumbbell Hammer Curl

Stand with your feet shoulder-width apart and your knees slightly bent.

Hold a dumbbell in each hand with a neutral grip, palms facing your body and hands slightly wider than shoulder-width.

Curl the dumbbells towards your shoulders by bending your elbows.

Pause, then slowly lower the dumbbells back to the starting position.

3. Triceps Pushdown

Sit at a triceps pushdown machine with your feet flat on the floor and your knees slightly bent.

Grip the bar with an overhand grip, palms facing down and hands shoulder-width apart.

Push the bar down towards your chest by bending your elbows.

Pause, then slowly raise the bar back to the starting position.

4. Overhead Triceps Extension

Stand with your feet shoulder-width apart and your knees slightly bent.

Hold a dumbbell in each hand with an overhand grip, palms facing forward and hands slightly wider than shoulder-width.

Raise the dumbbells overhead by extending your elbows.

Pause, then slowly lower the dumbbells back to the starting position.

5. Skullcrusher

Lie on a bench with your feet flat on the floor and your knees slightly bent.

Hold a barbell with an overhand grip, palms facing down and hands slightly wider than shoulder-width.

Lower the barbell towards your forehead by bending your elbows.

Pause, then slowly raise the barbell back to the starting position.

Other Body Exercises

1. Squat

Stand with your feet shoulder-width apart and your toes slightly turned out.

Bend your knees and lower your body as if sitting back into a chair.

Keep your chest up and your knees aligned with your toes.

Pause, then slowly return to the starting position.

2. Lunge

Stand with your feet shoulder-width apart.

Take a step forward with your right foot and bend your knee so that your thigh is parallel to the floor.

Keep your left leg straight and your left heel on the ground.

Pause, then slowly return to the starting position.

3. Calf Raise

Stand with your feet shoulder-width apart and your toes turned out slightly.

Raise up onto your toes, keeping your knees straight.

Pause, then slowly lower back down to the starting position.

4. Plank

Start in a push-up position with your hands shoulder-width apart and your feet together.

Hold your body in a straight line from your head to your heels, keeping your core engaged.

Hold for as long as possible, then rest.

5. Side Plank

Lie on your side with your legs extended and your feet together.

Prop yourself up on your elbow and raise your hips off the ground.

Hold your body in a straight line from your head to your feet, keeping your core engaged.

Hold for as long as possible, then rest.