Training Videos

Wide Grip Lat PulldownPrimary exercise for adding width to your back
– Grab the bar using an overhand grip a few inches wider than shoulder width
– Engage your lats
– Pull the bar towards your chest
– Concentrate on pulling with your elbows focusing on your lat muscles
– Pause at the bottom and slowly return the start position
– Be sure to get a complete stretch at the top of the movement.
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Dumbbell Row on Incline BenchPrimary exercise for adding width to your back
– Lie down on an incline bench on your chest
– Grab a dumbbell in each hand and pull towards you
– Pause at the top of the movement and slowly lower the weights
– Get a full strecth at the bottom of the movement
– Lying down reduces momentum vs standing so you will need to use a lighter weight
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Dumbbell PulloverGreat finishing move on back day.
– Lie on a bench with your shoulder blades and head resting on the bench.
– Grab a dumbbell with both hands, fully extend your arms so the weight is directly above your forehead.
– Slowly lower the weight behind your head, keeping elbows slightly bent.
– Feel your lats stretch as you lower the weight as low as possible.
– Drop your hips at the bottom of the movement to get a deeper stretch.
– Slowly raise the weight above your head keeping elbows slightly bent
– Keep your reps a little higher with this exercise – around 12 to 15 reps.
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Dumbbell Bench Press – AlternatingThe Dumbbell bench press is one of the main exercises used to add size to your chest. Here is a great technique to apply while performing this exercise to maximize tension on your chest.
– Hold a Dumbbell in each hand and lie down on a flat bench
– Hold dumbbells by your chest palms facing towards your feet, thumbs in
– Press dumbbells up, stopping before locking out your elbows
– Slowly lower right dumbbell while keeping left arm extended.
– Pause for a moment at the bottom and then press your right arm so both arms are extended (but not locked out)
– Repeat the movement with the left arm while keeping right arm extended
– Lower both weights simultaneously, pause at the bottom, and then press both back up together
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Standing Dumbbell Shoulder PressThis is a great exercise to add mass to your shoulders. Make them nice a round.
– Stand with a dumbbell in each hand, feet shoulder width apart
– Curl dumbbells up to shoulder level with palms facing forward
– Press both dumbbells up toward the ceiling
– Do not lock out the elbows and pause briefly at the top
– Slowly lower the dumbbells to the starting position
– Get a good stretch at the bottom of the movement without putting excessive stress on your shoulder joint.
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Dumbbell Side Lateral Raise – SeatedThis is an excellent isolation exercise for your medial (side) delts.
– Sit with feet firmly planted on the floor
– Grab a dumbbell in each hand
– With a slight bend in your elbows, raise the dumbbells to your side
– As you raise your arms, twist your palms slightly so your thumbs point towards the floor, as if pouring a jug of water
– Slowly lower the weights back to your side.
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Dumbbell Rear Delt Lateral Raise – Incline BenchThis is an excellent isolation exercise for your rear delts.
– Lie down on an incline bench on your chest
– Grab a dumbbell in each hand and raise your arms to the side
– Keep a slight bend at your elbows
– Pause at the top of the movement and slowly lower the weights
– Lying down reduces momentum vs standing or seated leaning over so you will need to use a lighter weight
Contact Roger to get your own customized training plan
Dumbbell Tri-cep Extension (Skull crusher)This is an isolation exercise for your tri-ceps to shape and tone them.
– Lie down on a bench with a dumbbell in each hand.
– Hold both dumbbells above your face with arms fully extended
– Bend your elbows slowly lowering the weights to your ears.
– Pause briefly and then raise the weights fully extending your arms
– lock-out your elbows and contract your tri-cep muscle
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