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Complete Body Workout Secrets Page i Education is the most powerful weapon you can use to change the world. - Nelson Mandela © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets P a g e ii Fitness is not about being better than someone else. It’s about being better than YOU USED TO BE. - Siddarth S Vignesh © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets P a g e iii Thanks to : My readers, for their love and support. God, who looks after me. Abinaya and Vibunesh, for their help in research and suggestions at all stages in the writing of this book. The amazing, amazing peoples of Tamilnadu and India. All the peoples I met during my travels and talks, helped me understand our world better. My mother Veerulatha, father Sureshbabu, wife Abinaya, and brother Vibunesh, for being in my life. My soulmate Barbie, always who tells me, 'It's ok, Thangam' during my lows. My extended family is on Twitter, Facebook, and other social media platforms. ASKSiVi.com, for publishing me. And once again, you, dear reader, for seeking knowledge. - Siddarth S Vignesh © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Table of Contents P a g e iv Table of Contents Author’s Note ..................................................................................................1 Backward Lunge - Cable ................................................................................4 Bench Fly - Cable ...........................................................................................5 Bench Press - Cable.......................................................................................6 Bent-Over Reverse Fly - Cable.......................................................................7 Bicep Curl - Cable...........................................................................................8 Cable Pull Through .........................................................................................9 Concentration Curl - Cable ...........................................................................10 Decline Bench Fly - Cable ............................................................................11 Decline Bench Press - Cable........................................................................12 Down-Up Twist - Cable.................................................................................13 Drag Curl - Cable ..........................................................................................14 External Rotation - Cable..............................................................................15 Face Pull - Cable ..........................................................................................16 Front Raise - Cable.......................................................................................17 Front Squat - Cable ......................................................................................18 Hammer Curl - Cable ....................................................................................19 Hip Abductor - Cable ....................................................................................20 Hip Adductor - Cable ....................................................................................21 Hip Thrust - Cable.........................................................................................22 Incline Bench Fly - Cable..............................................................................23 Incline Bench Press - Cable .........................................................................24 Incline Row - Cable.......................................................................................25 Internal Rotation - Cable...............................................................................26 © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Table of Contents Page v Kneeling Crunch - Cable...............................................................................27 Lat Pulldown (Close Grip) - Cable ................................................................28 Lat Pull-Down (Reverse Grip) - Cable ..........................................................29 Lat Pull-Down (Straight Arm) - Cable ...........................................................30 Lat Pull-Down (Wide Grip) - Cable ...............................................................31 Lat Pull-Down - Cable...................................................................................32 Lateral Raise - Cable ....................................................................................33 Lunge - Cable ...............................................................................................34 Over-Head Press - Cable .............................................................................35 Over-Head Triceps Extension - Cable ..........................................................36 Preacher Curl - Cable ...................................................................................37 Pull-Over - Cable ..........................................................................................38 Reverse Crunch - Cable ...............................................................................39 Reverse Curl - Cable ....................................................................................40 Reverse Wrist Curl - Cable ...........................................................................41 Seated Row (Wide Crip) - Cable ..................................................................42 Seated Row - Cable......................................................................................43 Shrug - Cable................................................................................................44 Side Lunge - Cable .......................................................................................45 Single Arm Bent-Over Row - Cable ..............................................................46 Single Arm Lat Pull-Down - Cable ................................................................47 Single Arm Lateral Raise - Cable .................................................................48 Skull Crusher - Cable....................................................................................49 Standing Chest Fly - Cable...........................................................................50 Standing Chest Press - Cable ......................................................................51 Standing Decline Fly - Cable ........................................................................52 Standing Glute Kickback - Cable ..................................................................53 Standing Incline Fly - Cable..........................................................................54 Standing Rear Delt Row - Cable...................................................................55 © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Table of Contents P a g e vi Standing Row - Cable...................................................................................56 Standing Side Bend - Cable .........................................................................57 Standing Side Crunch - Cable ......................................................................58 Standing Single Leg Curl - Cable .................................................................59 Triceps Extension - Cable.............................................................................60 Triceps Kickback - Cable ..............................................................................61 Triceps Push-Down - Cable..........................................................................62 Twisting Overhead Press - Cable .................................................................63 Up-Down Twist - Cable.................................................................................64 Upright Row - Cable .....................................................................................65 Wrist Curl - Cable .........................................................................................66 © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Author’s Note P a g e | 1 o f 67 Author’s N ote Author’s Note We know that staying active is one of the best ways to keep our bodies healthy. But did you know it can also improve your overall well-being and quality of life? Here are just a few of the ways physical activity can help you feel better, look better and live better. It’s a natural mood lifter. Regular physical activity can relieve stress, anxiety, depression and anger. You know that \"feel good sensation\" you get after doing something physical. Think of it as a happy pill with no side effects. It keeps you physically fit and able. Without regular activity, your body slowly loses its strength, stamina and ability to function properly. Exercise increases muscle strength, which in turn increases your ability to do other physical activities. It helps keep the doctor away. Too much sitting and other sedentary activities can increase your risk of heart disease and stroke. Being more active can help you: • Lower your blood pressure • Boost your levels of good cholesterol • Improve blood flow (circulation) • Keep your weight under control • Prevent bone loss that can lead to osteoporosis All of this can add up to fewer medical expenses, interventions and medications later in life. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Author’s Note P a g e | 2 o f 67 It can help you live longer. People who are physically active and at a healthy weight live about seven years longer than those who are not active and are obese. And the important part is that those extra years are generally healthier years. Staying active helps delay or prevent chronic illnesses and diseases associated with aging. So active adults maintain their quality of life and independence longer as they age. Here are some other benefits you may get with regular physical activity: • Helps you quit smoking and stay tobacco-free. • Boosts your energy level so you can get more done. • Helps you manage stress and tension. • Promotes a positive attitude and outlook. • Helps you fall asleep faster and sleep more soundly. • Improves your self-image and self-confidence. • Helps you spend more time outdoors. The Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week. You can knock that out in just 30 minutes a day, 5 days a week. And every minute of moderate to vigorous activity counts toward your goal. So, this is easy. Just move more, with more intensity, and sit less. You don’t have to make big life changes to see the benefits. Just start building more activity into your day, one step at a time. Your Body is Your Weapon, Keep it Strong !!! - Siddarth S Vignesh © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | P a g e | 3 o f 67 Let’s reveal - The Secrets... © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Backward Lunge - Cable P a g e | 4 o f 67 Backward Lunge - Cable FOCUS AREA : Glutes, Quadriceps, Hamstrings EQUIPMENT : Cable Machine PREPARATION : Stand before the machine with feet shoulder width apart. Hold the handle in both hands with arms extended. EXECUTION : 1. Inhale and take a big step backward with one leg and lower your body, until the working knee almost down on the floor with the opposite leg bent. 2. Exhale and return to the starting position and complete alternating between left and right. KEY TIPS : 1. Do not let your front knee go over your toes. 2. Do not let your back knee touch the floor. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Bench Fly - Cable P a g e | 5 o f 67 Bench Fly - Cable FOCUS AREA : Chest, Shoulders, Biceps EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Lie on a bench with your chest lined up with the machine pulleys. Hold a handle in each hand with palms up and extend your arms to the sides. EXECUTION : 1. Exhale and pull the bars up in an arc motion in front of your chest. 2. Squeeze your chest and hold for a count. 3. Inhale, return to the starting position and repeat. KEY TIPS : 1. Do not use your biceps at the top position. 2. Keep your elbows slightly bent throughout the movement. 3. Keep a straight back during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Bench Press - Cable P a g e | 6 o f 67 Bench Press - Cable FOCUS AREA : Chest, Shoulders, Triceps EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Lie on a bench with feet on the floor. Hold one handle in each hand in a shoulder width neutral grip with your elbows bent on each side of your chest. EXECUTION : 1. Exhale and squeeze your chest to push the handles up to extend your arms straight. 2. Inhale and slowly lower your handles to the starting position and repeat. KEY TIPS : 1. Do not lock out your elbows at the top. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Bent-Over Reverse Fly - Cable P a g e | 7 o f 67 Bent-Over Reverse Fly - Cable FOCUS AREA : Shoulders, Traps EQUIPMENT : Cable Machine PREPARATION : Stand with feet shoulder width apart. Bend over to hold the handles in the opposite hands with arms extended. EXECUTION : 1. Exhale and squeeze your shoulder blades together to raise your arms. 2. Hold for a count when your arms are parallel to your shoulders. 3. Inhale and lower your arms to the starting position and repeat. KEY TIPS : 1. Keep your elbows and knees slightly bent throughout the movement. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Bicep Curl - Cable P a g e | 8 o f 67 Bicep Curl - Cable FOCUS AREA : Biceps, Forearms EQUIPMENT : Cable Machine PREPARATION : Stand and hold the bar connected to the low pulley in an underhand grip and shoulder width apart with elbows tucked to your sides. EXECUTION : 1. Curl the bar up until your forearms touch your chest. 2. Pause for a count and squeeze your biceps. 3. Lower the bar to the starting position and repeat. KEY TIPS : 1. Do not bounce back. 2. Keep your chest up and eyes looking forward throughout the movement. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Cable Pull Through P a g e | 9 o f 67 Cable Pull Through FOCUS AREA : Glutes, Lower back, Quadriceps, Hamstrings EQUIPMENT : Cable Machine PREPARATION : Squat down with your back to the low pulley and feet shoulder width apart. Hold the rope attachment between your knees with arms extended. EXECUTION : 1. Squeeze your glutes. Pull the rope through your legs and drive your torso upward until standing up straight. 2. Return to the starting position slowly and repeat. KEY TIPS : 1. Position your hips between the level of shoulders and knees at the starting position. 2. Brace the abs to support your straight back throughout the movement. 3. Do not pull upward using your arms or shoulders. 4. Do not thrust your hips forward at the top position. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Concentration Curl - Cable P a g e | 10 of 67 Concentration Curl - Cable FOCUS AREA : Biceps, Forearms EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Sit on the end of a bench with feet on the floor. Hold the bar in a shoulder width underhand grip with your arms extended. EXECUTION : 1. Curl the bar up toward your shoulders. 2. Squeeze your biceps and hold for a count at the top position. 3. Lower the bar to the starting position and repeat. KEY TIPS : 1. Keep your upper arms still during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Decline Bench Fly - Cable P a g e | 11 of 67 Decline Bench Fly - Cable FOCUS AREA : Chest, Shoulders, Biceps EQUIPMENT : Cable Machine, Decline Bench PREPARATION : Lie on the bench under the machine with feet secured under the footpads. Hold the handles with palms up and extend your arms to the sides. EXECUTION : 1. Exhale and pull the handles up in an arc motion in front of your chest. 2. Squeeze your chest and hold for a count. 3. Inhale, return to the starting position and repeat. KEY TIPS : 1. Do not use your biceps at the top position. 2. Keep your elbows slightly bent throughout the movement. 3. Keep a straight back during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Decline Bench Press - Cable P a g e | 12 of 67 Decline Bench Press - Cable FOCUS AREA : Chest, Shoulders, Triceps EQUIPMENT : Cable Machine, Decline Bench PREPARATION : Lie on a bench with feet secured under the footpads. Hold a handle in each hand in a neutral grip with elbows bent at 90 degrees on each side of your chest. EXECUTION : 1. Exhale and squeeze your chest to push the handles up to extend your arms straight. 2. Inhale and slowly lower your handles to the starting position and repeat. KEY TIPS : 1. Do not lock out your elbows at the top. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Down-Up Twist - Cable P a g e | 13 of 67 Down-Up Twist - Cable FOCUS AREA : Abs EQUIPMENT : Cable Machine PREPARATION : Take a big step forward with one leg. Bend slightly at the knees and the hips to hold the machine handle in both hands with arms extended. EXECUTION : 1. Exhale and rotate your torso to one side and pull the band diagonally up across your body. 2. Pause at the top for a count, inhale, return to the starting position slowly and switch to the other side and repeat the same repetitions. KEY TIPS : 1. Keep your elbows and knees slightly bent throughout the movement. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Drag Curl - Cable P a g e | 14 of 67 Drag Curl - Cable FOCUS AREA : Biceps, Forearms EQUIPMENT : Cable Machine PREPARATION : Stand before the machine with feet shoulder width apart. Stretch your arms and hold the handle with an underhand grip at the top of your thighs. EXECUTION : 1. Push the elbows backwards and pull the handle up towards your chest. 2. Return to the starting position and repeat. KEY TIPS : 1. Do not lock out your elbows during the exercise. 2. Keep your knees slightly bent throughout the movement. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | External Rotation - Cable P a g e | 15 of 67 External Rotation - Cable FOCUS AREA : Back, Shoulders EQUIPMENT : Cable Machine PREPARATION : Stand sideways next to the machine with feet shoulder width apart. Hold the handle across your stomach using one hand in a neutral grip with the arm 90 degrees bent. EXECUTION : 1. Rotate the forearm outward laterally until it is perpendicular to your side. 2. Return to the starting position slowly and switch to the other side and repeat the same repetitions. KEY TIPS : 1. Keep the upper arm perpendicular to the floor throughout the movement. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Face Pull - Cable P a g e | 16 of 67 Face Pull - Cable FOCUS AREA : Shoulders, Traps EQUIPMENT : Cable Machine PREPARATION : Stand before the machine with feet shoulder width apart. Stretch your arms forward and hold the handles with an overhand grip. EXECUTION : 1. Bend the elbows and pull the handles towards your face until your hands are beside your ears. 2. Return to the starting position and repeat. KEY TIPS : 1. To add difficulty, add weights gradually. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Front Raise - Cable P a g e | 17 of 67 Front Raise - Cable FOCUS AREA : Shoulders EQUIPMENT : Cable Machine PREPARATION : Stand back to the machine with feet shoulder width apart. Hold the bar in an overhand grip in front of your thighs. EXECUTION : 1. Exhale and lift the bar forward to the height of your shoulders. 2. Pause for a count, inhale and return to the starting position slowly and repeat. KEY TIPS : 1. Keep your arms straight and elbows slightly bent during the exercise. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Front Squat - Cable P a g e | 18 of 67 Front Squat - Cable FOCUS AREA : Quadriceps, Glutes EQUIPMENT : Cable Machine PREPARATION : Stand with feet shoulder width apart. Hold the bar at shoulder height with arms bent at your sides. EXECUTION : 1. Exhale and squat down until your thighs are parallel to the floor. 2. Hold for a count to feel the contraction. 3. Inhale, drive through the heels and midfoot to the starting position slowly and repeat. KEY TIPS : 1. Keep the tiptoes in the same direction as your knees. 2. Do not let your knees go over your toes. 3. Do not lock out your knees at the top. 4. Keep your glutes, quadriceps and hamstrings engaged. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Hammer Curl - Cable P a g e | 19 of 67 Hammer Curl - Cable FOCUS AREA : Biceps, Forearms EQUIPMENT : Cable Machine PREPARATION : Stand with feet shoulder width apart. Hold the rope attachment in front of your thighs with palms facing each other. Extend arms tucked to your sides. EXECUTION : 1. Squeeze your biceps to bend your elbows and curl the rope up to the height of your chest. 2. Return to the starting position slowly and repeat. KEY TIPS : 1. Keep a straight back and braced core during the exercise. 2. Keep your elbows still to your sides throughout the movement. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Hip Abductor - Cable P a g e | 20 of 67 Hip Abductor - Cable FOCUS AREA : Glutes, Abductors EQUIPMENT : Cable Machine PREPARATION : Attach the rope of the machine around your ankle. Stand sideways to the machine and hold it to stabilize. EXECUTION : 1. Lift your working leg straight out to the side as far as possible. 2. Pause for a count at the top position. 3. Lower your working leg to the starting position and repeat. 4. Switch to the other side and repeat the same repetitions. KEY TIPS : 1. Do not use momentum to lift or swing your leg. 2. Keep your upper body straight and stationary during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Hip Adductor - Cable P a g e | 21 of 67 Hip Adductor - Cable FOCUS AREA : Glutes, Adductors EQUIPMENT : Cable Machine PREPARATION : Attach the rope of the machine around your ankle. Stand sideways to the machine and hold it to stabilize. EXECUTION : 1. Move your working leg toward and across the standing leg. 2. Slowly return to the starting position and repeat. 3. Switch to the other side and repeat the same repetitions. KEY TIPS : 1. Do not use momentum to lift or swing your leg. 2. Keep your upper body straight and stationary during the exercise. 3. Keep your hips and shoulders squared front. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Hip Thrust - Cable P a g e | 22 of 67 Hip Thrust - Cable FOCUS AREA : Glutes, Hamstrings EQUIPMENT : Cable Machine PREPARATION : Stand before the machine with feet shoulder width apart. Squat down to hold the low handle in an overhand grip. EXECUTION : 1. Stretch your legs and pull your back upwards into an upright position. 2. Squeeze your glutes in the upright position. 3. Push your hips back to lower your body to the starting position slowly and repeat. KEY TIPS : 1. Do not fully stretch your legs when pulling back upwards. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Incline Bench Fly - Cable P a g e | 23 of 67 Incline Bench Fly - Cable FOCUS AREA : Chest, Shoulders, Biceps EQUIPMENT : Cable Machine, Incline Bench PREPARATION : Lie on a bench with feet on the floor. Hold the handles with palms up and extend your arms to the sides. EXECUTION : 1. Exhale and pull the handles up in an arc motion in front of your chest. 2. Squeeze your chest and hold for a count. 3. Inhale, return to the starting position and repeat. KEY TIPS : 1. Do not use your biceps at the top position. 2. Keep your elbows slightly bent throughout the movement. 3. Keep a straight back during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Incline Bench Press - Cable P a g e | 24 of 67 Incline Bench Press - Cable FOCUS AREA : Chest, Shoulders, Triceps EQUIPMENT : Cable Machine, Incline Bench PREPARATION : Lie on a bench with feet on the floor. Hold a handle in each hand at the height of the chest with elbows bent at 90 degrees and palms facing forward. EXECUTION : 1. Exhale and squeeze your chest to press the handles up to extend your arms straight. 2. Inhale and slowly lower your bar to the starting position and repeat. KEY TIPS : 1. Do not out your elbows at the top. 2. Do not open your arms too far when lowering. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Incline Row - Cable P a g e | 25 of 67 Incline Row - Cable FOCUS AREA : Back, Traps, Biceps EQUIPMENT : Cable Machine, Incline Bench PREPARATION : Lie prone on the with toes planted on the floor. Hold the bar at your chest level, with your hands shoulder width apart in an overhand grip and arms extended. EXECUTION : 1. Exhale and squeeze your lats muscle to pull the bar laterally towards your body as close as possible. 2. Hold for a count, inhale, return to the starting position slowly and repeat. KEY TIPS : 1. Keep your head in line with your body. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Internal Rotation - Cable P a g e | 26 of 67 Internal Rotation - Cable FOCUS AREA : Back, Shoulders EQUIPMENT : Cable Machine PREPARATION : Sit sideways to the machine with legs extended together in front. Hold the handle using one hand in a neutral grip with the arm bent at 90 degrees perpendicular to your side. EXECUTION 1. Rotate the forearm inward laterally as far as possible. 2. Return to the starting position slowly and switch to the other side and repeat the same repetitions. KEY TIPS : 1. Keep the upper arm perpendicular to the floor throughout the movement. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Kneeling Crunch - Cable P a g e | 27 of 67 Kneeling Crunch - Cable FOCUS AREA : Abs EQUIPMENT : Cable Machine PREPARATION : Hold the rope attachment connected to a high pulley and kneel down. Position your wrists against your forehead. EXECUTION : 1. Exhale, squeeze your abs and bend at your waist to lower your torso until your elbows meet the middle thighs. 2. Inhale and slowly raise yourself back to the preparation position and repeat. KEY TIPS : 1. Crunch the weight down using your abs rather than pulling the rope down with your hands. 2. To add difficulty, add weights gradually. 3. Keep your core braced and hips still during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Lat Pulldown (Close Grip) - Cable P a g e | 28 of 67 Lat Pulldown (Close Grip) - Cable FOCUS AREA : Back, Traps, Biceps EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Sit on the machine with your knees secured under the pads. Hold the bar in a close overhand grip and arms stretched upward. EXECUTION : 1. Contract your lats and bend your elbows to pull the bar down to your chest. 2. Pause for a count and return to the starting position slowly and repeat. KEY TIPS : 1. Lean slightly backward and do not arch your back during the movement. 2. Keep the upward movement controlled to avoid pulling yourself out of position. 3. To add difficulty, add weights gradually. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Lat Pull-Down (Reverse Grip) - Cable P a g e | 29 of 67 Lat Pull-Down (Reverse Grip) - Cable FOCUS AREA : Back, Traps, Biceps EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Sit on the machine with your knees secured under the pads. Hold the bar in an underhand grip with your hands wide apart and arms stretched upward. EXECUTION : 1. Contract your lats and bend your elbows to pull the bar down to your chest. 2. Pause for a count and return to the starting position slowly and repeat. KEY TIPS : 1. Lean slightly backward and do not arch your back during the movement. 2. Keep the upward movement controlled to avoid pulling yourself out of position. 3. To add difficulty, add weights gradually. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Lat Pull-Down (Straight Arm) - Cable P a g e | 30 of 67 Lat Pull-Down (Straight Arm) - Cable FOCUS AREA : Back, Traps, Biceps EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Stand a step away facing the machine with feet shoulder width apart. Hold the bar with both hands in a close overhand grip. Extend your arms upward. EXECUTION : 1. Contract your lats to pull the handle down to the middle of your thighs. 2. Pause for a count and return to the starting position and repeat. KEY TIPS : 1. Slightly your hips and knees and stand as far as you can from the machine at the start. 2. Do not bend your elbows while pulling the handle down. 3. Keep a braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Lat Pull-Down (Wide Grip) - Cable P a g e | 31 of 67 Lat Pull-Down (Wide Grip) - Cable FOCUS AREA : Back, Traps, Shoulders EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Sit on the machine with your knees secured under the pads. Stretch arms upward and hold the bar with both hands in a wide overhand grip. EXECUTION : Contract your lats to pull the bar down to your chest level. Pause for a count and return to the starting position slowly and repeat. KEY TIPS : 1. Lean slightly backward and do not arch your back during the movement. 2. Keep the upward movement controlled to avoid pulling yourself out of position. 3. To add difficulty, add weights gradually. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Lat Pull-Down - Cable P a g e | 32 of 67 Lat Pull-Down - Cable FOCUS AREA : Back, Traps, Shoulders EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Sit on a bench with your knees secured under the pads. Hold the bar with your hands shoulder width apart in an overhand grip and arms stretched upward. EXECUTION : 1. Contract your lats and bend your elbows to pull the bar down to your chest. 2. Pause for a count and return to the starting position slowly and repeat. KEY TIPS : 1. Lean slightly backward and do not arch your back during the movement. 2. Keep the upward movement controlled to avoid pulling yourself out of position. 3. To add difficulty, add weights gradually. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Lateral Raise - Cable P a g e | 33 of 67 Lateral Raise - Cable FOCUS AREA : Shoulders EQUIPMENT : Cable Machine PREPARATION : Stand in the machine with feet slightly apart. Hold one handle with your opposite hand and vice versa. EXECUTION : 1. Exhale and squeeze your shoulders to raise your arms to the sides until they are parallel to the floor. 2. Pause for a count, inhale and return to the starting position slowly and repeat. KEY TIPS : 1. Do not shrug your shoulders when raising arms up. 2. Keep your elbows slightly bent throughout the movement. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Lunge - Cable P a g e | 34 of 67 Lunge - Cable FOCUS AREA : Glutes, Quadriceps, Hamstrings EQUIPMENT : Cable Machine PREPARATION : Stand back to the machine with feet shoulder width apart. Hold the rope using both hands over your shoulders. EXECUTION : 1. Inhale and take a big step forward with one leg and lower your body, until the knee behind almost down on the floor with the front knee bent. 2. Exhale and return to the starting position through the front heel. 3. Complete alternating between left and right. KEY TIPS : 1. Do not let your front knee go over your toes. 2. Do not let your back knee touch the floor. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Over-Head Press - Cable P a g e | 35 of 67 Over-Head Press - Cable FOCUS AREA : Shoulders EQUIPMENT : Cable Machine PREPARATION : Stand back to the machine with feet shoulder width apart. Hold the handles at your sides with your elbows bent at 90 degrees and palms facing forward. EXECUTION : 1. Exhale and squeeze your shoulders to lift the handles vertically until your arms are straight overhead. 2. Pause for a count, inhale, return to the starting position slowly and repeat. KEY TIPS : 1. Do not lock out your elbows at the top. 2. Keep your knees slightly bent throughout the movement. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Over-Head Triceps Extension - Cable P a g e | 36 of 67 Over-Head Triceps Extension - Cable FOCUS AREA : Triceps EQUIPMENT : Cable Machine PREPARATION : Stand with feet shoulder width apart. Hold the handles behind the back of your head with arms bent and elbows lifted. EXECUTION : 1. Exhale and extend your elbows to press your hands up until your arms are straight. 2. Pause for a count, inhale, return to the starting position slowly and repeat. KEY TIPS : 1. Keep your upper arms still and in line with your body. 2. Do not lock out your elbows at the top. 3. Do not shrug your shoulders throughout the movement. 4. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Preacher Curl - Cable P a g e | 37 of 67 Preacher Curl - Cable FOCUS AREA : Biceps, Forearms EQUIPMENT : Cable Machine, preacher Bench PREPARATION : Sit on the machine with feet on the floor. Hold the bar in a shoulder width underhand grip with arms extended against the pad. EXECUTION : 1. Exhale, squeeze your biceps and bend you elbows to bring the bar close to your shoulders. 2. Pause for a count, inhale and return to the starting position slowly and repeat. KEY TIPS : 1. Do not lock out your elbows during the exercise. 2. Keep your back straight and upper arms still during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Pull-Over - Cable P a g e | 38 of 67 Pull-Over - Cable FOCUS AREA : Back, Chest, Triceps EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Lie on the machine with your feet planted on the floor. Hold the handles behind your head, using both hands with a neutral grip and arms extended. EXECUTION : 1. Exhale to pull the handle over your head until your arms are vertical to your body. 2. Inhale to lower your arms in an arc behind your head until your arms are in line with your torso. 3. Stretch out your chest and pause for a count. 4. Repeat slowly. KEY TIPS : 1. Do not lock out your elbows at the top. 2. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Reverse Crunch - Cable P a g e | 39 of 67 Reverse Crunch - Cable FOCUS AREA : Abs EQUIPMENT : Cable Machine PREPARATION : Secure your feet with the attachment. Lie down with arms extended at your sides and elevate your legs together with knees bent at 90 degrees. EXECUTION : 1. Squeeze your abs and roll back to bring your legs together towards your torso with hips off the ground. 2. Pause at the top for a count, return to the starting position slowly and repeat. KEY TIPS : 1. Keep your knees bent at 90 degrees throughout the movement. 2. Keep a braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Reverse Curl - Cable P a g e | 40 of 67 Reverse Curl - Cable FOCUS AREA : Biceps, Forearms EQUIPMENT : Cable Machine PREPARATION : Stand before the machine with feet shoulder width apart. Hold the bar at hip level in an overhand grip with arms extended and tucked to your sides. EXECUTION : 1. Exhale and curl the bar up to your shoulders bending at the elbows. 2. Pause for a count and squeeze your biceps when the bar reaches the shoulder level. 3. Inhale and lower the bar back to the starting position and repeat. KEY TIPS : 1. Keep your wrists straight throughout the movement. 2. Do not swing the bar down. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Reverse Wrist Curl - Cable P a g e | 41 of 67 Reverse Wrist Curl - Cable FOCUS AREA : Forearms EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Sit on a bench before the machine with your forearms rested on the thighs. Hold the handle with an overhand grip and curl the wrists downwards. EXECUTION : 1. Extend the curled wrists and raise the bar until you feel a stretch in your arms. 2. Return to the starting position and repeat. KEY TIPS : 1. Keep your thighs and forearms parallel to the floor. 2. Keep your elbows and wrists at the same height during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Seated Row (Wide Crip) - Cable P a g e | 42 of 67 Seated Row (Wide Crip) - Cable FOCUS AREA : Back, Traps, Biceps, Shoulders EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Sit on the machine with feet on the pads. Hold the bar in front of you in a wide overhand grip with arms extended. EXECUTION : 1. Squeeze your lats and pull the handles toward your rib cage with chest upright and back straight. 2. Hold for a count when the handles almost touch your abs. 3. Return to the starting position slowly and repeat. KEY TIPS : 1. Keep your knees slightly bent throughout the movement. 2. To add difficulty, add weights gradually. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
Complete Body Workout Secrets | Seated Row - Cable P a g e | 43 of 67 Seated Row - Cable FOCUS AREA : Back, Traps, Biceps, Shoulders EQUIPMENT : Cable Machine, Flat Bench PREPARATION : Sit on the machine with feet on the pads. Lean forward to hold the handle using both hands with arms extended. EXECUTION : 1. Squeeze your lats and pull the handle toward your rib cage with chest upright and back straight. 2. Hold for a count when your hands almost touch your abs. 3. Return to the starting position slowly and repeat. KEY TIPS : 1. Keep your knees slightly bent throughout the movement. 2. To add difficulty, add weights gradually. 3. Keep a straight back and braced core during the exercise. © ASKSiVi.com | Siddarth S Vignesh
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