SLIMQUICK Exercises

Back

Try these exercises to give your back more strength and definition.

Reverse Crunch

Position thighs on padding. Hook heels under padded brace. Raise upper body until hip and waist are fully extended. Lower body by your trunk is ¾ of the way down. Repeat. Do not pause or bounce at bottom of lift. Do not lower weight beyond a mild stretch through back. Movement should be at a steady pace and controlled at all times. 
Alternative Exercises: Hyperextension (Machine), Good Mornings 

Seated Machine Row

Sit in a machine row with your chest against the pad, and your feet flat on the floor. Grasp handles with an overhand grip. Pull handles back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat. Make sure that the chest pad is adjusted to allow you to get a good stretch. Movement should be at steady pace and controlled at all times.
Alternative Exercises: Dumbell Row, Bent Over Barbell Row, Reverse-Grip Machine Row

Seated Machine Row - Start Seated Machine Row - Finish

Lat Pulldown to Front

Grasp the bar with an overhand grip with your hands placed slightly outside of shoulder width. Begin pulling the bar towards your chest while maintaining a slight arch in your back. When the bar has touched your upper chest (at the base of your neck) return to the start position. Your elbows should be out at your sides to allow you to properly isolate your upper back muscles. Movement should be at steady pace and controlled at all times
Alternative Exercises: Reverse-Grip Pulldown , Reverse-Grip Chin Up

Lat Pulldown to Front - Start Lat Pulldown to Front - Finish

Download a PDF of the Advanced Program

Consult with a qualified medical professional before you begin with this or any diet, exercise, weight-loss program, and/or supplement program. Perform the exercises listed in this program at your own risk. Always use a spotter as appropriate and warm up properly before performing the exercises listed. SLIMQUICK LABORATORIES and all of its agents and/or authors accept no responsibility for injuries that may occur as a result of performing these exercises.