Workout Instructional Library

Team Get LFTD's Workout Instruction Library

Welcome to our library of workout instructions. Here we want you to KNOW what you are doing ensure you’re taking the proper precautions to lift responsibly and effectively. You’ll notice we’ve broken things down by muscle focus with some important informational videos to kick us off.

Quick Resources

What is a Dropset?

Click to watch a technical breakdown of a dropset.

What is a Negative?

Click to watch a technical breakdown of a negative rep.

What is a Static Hold?

Click to watch a technical breakdown of a static hold.

What is a Superset?

Click to watch a technical breakdown of a superset.

What is a Giant Set?

Click to watch a technical breakdown of a giant set.

Cardio: Low, Medium, High Exertion

Click to watch how to properly gauge your cardio workouts.

Workout Index

Use our system below to help find how to videos for specific workouts by body part and equipment choice

Chest

Back

Traps

Calves

Legs

Biceps

Triceps

Shoulders

Abs

Chest

Pause Rep Barbell Bench Press

How to Flex Chest

Pause Rep Barbell Bench Press

Incline Bench Barbell Chest Press

Flat Bench Barbell Bench Press

Decline Barbell Chest Press

Incline Barbell Chest Press Off the Rails

Machine Chest Press

Barbell Chest Press Off the Rails

Alternating DB Chest Press on Flat Bench

Incline Hammer Strength Press w/ Negatives

Alternating Incline Hammer Strength w/ Static Holds

Incline Hammer Strength Press w/ Static Holds

Incline Hammer Strength Chest Press

Pecdec Chest Flyes w/ Negatives

Pecdec Chest Flyes w/ Static Holds

Single Arm Pecdec Chest Fly Past Center

PecDec Chest Flyes

Push-Ups w/ Hands Elevated

Push-Ups w/ Feet Elevated

Push-Ups on Floor

DB Chest Flyes on Flat Bench

Incline DB Chest Flyes

DB Squeeze Press on Flat Bench

Incline DB Squeeze Press

Decline DB Chest Press

DB Chest Press on Flat Bench

Decline Cable Crossover

Incline Cable Crossover

Neutral Grip DB Chest Press on Flat Bench

Incline DB Chest Press

Decline Cable Chest Press

Incline Cable Chest Press on Incline Bench

Decline Cable Chest Flyes

Cable Chest Flyes

Incline Cable “Scoop” Flyes

Incline Cable Chest Flys on Incline Bench

Back

Pull-Ups

Underhand Grip Hammer Strength Lat Pulldowns w/ Static Holds

Underhand Grip Hammer Strength Lat Pulldowns w/ Negatives

Underhand Grip Hammer Strength Lat Pulldowns

Overhand Grip Hammer Strength Lat Pulldowns w/ Static Holds

Overhand Grip Hammer Strength Lat Pulldowns w/ Negatives

Overhand Grip Hammer Strength Lat Pulldowns

Hammer Strength Rows w/ Static Holds

Hammer Strength Rows w/ Negatives

Hammer Strength Rows

Cable Lat Pullovers on Incline Bench

Straight Arm Lat Pushdowns on Cable

Wide, Hammer Grip Lat Pulldowns on Cable

Close, Hammer Grip Lat Pulldowns

Underhand Grip Lat Pulldowns on Cable

Lat Pulldowns w/ Static Holds on Cable

Overhand Grip Lat Pulldowns on Cable

Bent Over Hex Bar Rows

Bent Over Barbell Rows

Bent Over T-Bar Rows

Wide, Hammer Grip Low Cable Rows

Wide, Hammer Grip High Cable Rows

Wide, Hammer Grip Horizontal Cable Rows

Close, Hammer Grip Low Cable Rows

Close, Hammer Grip High Cable Rows

Close, Hammer Grip Horizontal Cable Rows

Chest Supported DB Rows w/ Alternating Static Holds

Chest Supported DB Rows on Incline Bench

Chest Supported Barbell Rows on Incline Bench w/ Static Holds

Chest Supported Barbell Rows on Incline Bench

Strict Bent Over Alternating DB Rows w/ Static Holds

Strict Bent Over DB Rows

Traps

Calves

Legs

Flexing Quads

Step-Ups

Machine Quad Extensions

Machine Quad Extensions w/ Static Holds

Machine Quad Extensions w/ Negatives

Bulgarian Split Squats

Roman Chair Hamstring Curls

Machine Hamstring Curls

DB Sumo Deadlifts

Machine Hamstring Curls w/ Negatives

Machine Hamstring Curls w/ Static Holds

Landmine RDL’s

Landmine Deadlifts

Hex Bar Deadlifts

Hex Bar RDL’s

Air Squats

Leg Press or Single Leg Press

Wide Stance Leg Press

Close Stance Leg Press

Leg Press w/ Negatives

DB RDL’s

Wall-Sits: Quad & Hamstring Focus Variations

Reverse Lunges

Walking Lunges

DB Goblet Squats & w/ Box Option

Barbell Back Box Squat

Barbell Back Squat or w/ Smith Machine

Split Squats

Biceps

Flexing Biceps

DB Bicep Curls on Incline Bench

DB Bicep Curls w/ Static Holds or Alternating

Seated Barbell or EZ Bar Bicep Curls

Drag Curls on Smith Machine

EZ Bar Drag Curls

“21’s” Machine Preacher Curls

Machine Preacher Curls

Single Arm DB Preacher Curls

Standing Single Arm DB Inside Concentration Curls

Seated Single Arm DB Inside Concentration Curls

DB Flat Palm Bicep Curls

“21’s” Rope Grip Bicep Curls

“21’s” Straight Bar Low Cable Bicep Curls

“21’s” EZ Bar Bicep Curls

Barbell Bicep Curls

EZ Bar Close Grip Bicep Curls

EZ Bar Wide Grip Bicep Curls

EZ Bar Bicep Curls

DB Hammer Grip Curls

DB Bicep Curls

High Cable Curl w/ Straight Bar

Single Arm High Cable Curl w/ Handle Grip

Curls on Cable w/ Rope Grip

Curls on Cable w/ EZ Bar

Bicep Curls on Low Cable w/ Straight Bar

Hammer Grip Bicep Curls on Cables

Bicep Cable Curls w/ Handle Grips

Triceps

Flexing Triceps

Diamond Push-Ups

DB Skull Crushers w/ Turnouts

“21’s” Triceps Pushdowns on Cable w/ V-Bar

“21’s” Triceps Pushdowns on Cable w/ Rope

Overhead Triceps Extension w/ EZ Bar

Single Arm Skull Crushers on Cable

Triceps Extensions on Cable Crossover

Single Arm DB Tricep Kickbacks

Single Arm Tricep Kickbacks on Cable

Close Grip EZ Bar Press on Flat Bench

EZ Bar Skull Crushers on Flat Bench

Overhand Grip Single Arm Tricep Pushdown on Cable

Underhand Grip Single Arm Tricep Pushdowns on Cable

Triceps Pushdowns on Cable w/ V-Bar

Rope Triceps Pushdowns on Cable w/out Rope Splits

Single Arm Tricep Extension on Cable w/ Turnouts

Triceps Pushdowns on Cable w/ Rope Splits

Triceps Pushdowns on Cable w/ Straight Bar

Overhead Tricep Extensions on Cable w/ Straight Bar

Single Arm Overhead Tricep Extension on Cable

Shoulders

Flexing Shoulders

Hammer Grip DB Front Raises w/ Static Holds

Overhand Grip DB Front Raises w/ Static Holds

DB Side Raises w/ Static Holds

Front Raises w/ Plate

Face-Pulls on High Cable

Cable Crossover Side Raises

Chest Supported DB Rear Delt Flyes on Incline Bench

Bent Over DB Rear Delt Flyes

Rear Delt Flyes on Reverse Pecdec

EZ Bar Upright Rows

DB Upright Rows

Single Arm Side Raises on Cable w/ Negatives

Single Arm Side Raises on Cable

Hammer Grip Cable Front Raises

Overhand Grip Cable Front Raises

Overhand Grip EZ Bar Front Raises

Underhand Grip EZ Bar Front Raises

Hammer Grip DB Front Raises w/ Negatives

Hammer Grip DB Front Raises

Overhand Grip DB Front Raises w/ Negatives

Overhand Grip DB Front Raises

DB Side Raises w/ Negatives

DB Side Raises

Single Arm DB Shoulder Press

Hammer Strength Shoulder Press

Hammer Strength Shoulder Press w/ Static Holds

Hammer Strength Shoulder Press w/ Negatives

Smith Machine Shoulder Press

Barbell Shoulder Press

DB Shoulder Press

Neutral Grip DB Shoulder Press

Abs

Chest

Pause Rep Barbell Bench Press

How to Flex Chest

Pause Rep Barbell Bench Press

Incline Bench Barbell Chest Press

Flat Bench Barbell Bench Press

Decline Barbell Chest Press

Incline Barbell Chest Press Off the Rails

Machine Chest Press

Barbell Chest Press Off the Rails

Alternating DB Chest Press on Flat Bench

Incline Hammer Strength Press w/ Negatives

Alternating Incline Hammer Strength w/ Static Holds

Incline Hammer Strength Press w/ Static Holds

Incline Hammer Strength Chest Press

Pecdec Chest Flyes w/ Negatives

Pecdec Chest Flyes w/ Static Holds

Single Arm Pecdec Chest Fly Past Center

PecDec Chest Flyes

Push-Ups w/ Hands Elevated

Push-Ups w/ Feet Elevated

Push-Ups on Floor

DB Chest Flyes on Flat Bench

Incline DB Chest Flyes

DB Squeeze Press on Flat Bench

Incline DB Squeeze Press

Decline DB Chest Press

DB Chest Press on Flat Bench

Decline Cable Crossover

Incline Cable Crossover

Neutral Grip DB Chest Press on Flat Bench

Incline DB Chest Press

Decline Cable Chest Press

Incline Cable Chest Press on Incline Bench

Decline Cable Chest Flyes

Cable Chest Flyes

Incline Cable “Scoop” Flyes

Incline Cable Chest Flys on Incline Bench

Back

Pull-Ups

Underhand Grip Hammer Strength Lat Pulldowns w/ Static Holds

Underhand Grip Hammer Strength Lat Pulldowns w/ Negatives

Underhand Grip Hammer Strength Lat Pulldowns

Overhand Grip Hammer Strength Lat Pulldowns w/ Static Holds

Overhand Grip Hammer Strength Lat Pulldowns w/ Negatives

Overhand Grip Hammer Strength Lat Pulldowns

Hammer Strength Rows w/ Static Holds

Hammer Strength Rows w/ Negatives

Hammer Strength Rows

Cable Lat Pullovers on Incline Bench

Straight Arm Lat Pushdowns on Cable

Wide, Hammer Grip Lat Pulldowns on Cable

Close, Hammer Grip Lat Pulldowns

Underhand Grip Lat Pulldowns on Cable

Lat Pulldowns w/ Static Holds on Cable

Overhand Grip Lat Pulldowns on Cable

Bent Over Hex Bar Rows

Bent Over Barbell Rows

Bent Over T-Bar Rows

Wide, Hammer Grip Low Cable Rows

Wide, Hammer Grip High Cable Rows

Wide, Hammer Grip Horizontal Cable Rows

Close, Hammer Grip Low Cable Rows

Close, Hammer Grip High Cable Rows

Close, Hammer Grip Horizontal Cable Rows

Chest Supported DB Rows w/ Alternating Static Holds

Chest Supported DB Rows on Incline Bench

Chest Supported Barbell Rows on Incline Bench w/ Static Holds

Chest Supported Barbell Rows on Incline Bench

Strict Bent Over Alternating DB Rows w/ Static Holds

Strict Bent Over DB Rows

Traps

Calves

Legs

Flexing Quads

Step-Ups

Machine Quad Extensions

Machine Quad Extensions w/ Static Holds

Machine Quad Extensions w/ Negatives

Bulgarian Split Squats

Roman Chair Hamstring Curls

Machine Hamstring Curls

DB Sumo Deadlifts

Machine Hamstring Curls w/ Negatives

Machine Hamstring Curls w/ Static Holds

Landmine RDL’s

Landmine Deadlifts

Hex Bar Deadlifts

Hex Bar RDL’s

Air Squats

Leg Press or Single Leg Press

Wide Stance Leg Press

Close Stance Leg Press

Leg Press w/ Negatives

DB RDL’s

Wall-Sits: Quad & Hamstring Focus Variations

Reverse Lunges

Walking Lunges

DB Goblet Squats & w/ Box Option

Barbell Back Box Squat

Barbell Back Squat or w/ Smith Machine

Split Squats

Biceps

Flexing Biceps

DB Bicep Curls on Incline Bench

DB Bicep Curls w/ Static Holds or Alternating

Seated Barbell or EZ Bar Bicep Curls

Drag Curls on Smith Machine

EZ Bar Drag Curls

“21’s” Machine Preacher Curls

Machine Preacher Curls

Single Arm DB Preacher Curls

Standing Single Arm DB Inside Concentration Curls

Seated Single Arm DB Inside Concentration Curls

DB Flat Palm Bicep Curls

“21’s” Rope Grip Bicep Curls

“21’s” Straight Bar Low Cable Bicep Curls

“21’s” EZ Bar Bicep Curls

Barbell Bicep Curls

EZ Bar Close Grip Bicep Curls

EZ Bar Wide Grip Bicep Curls

EZ Bar Bicep Curls

DB Hammer Grip Curls

DB Bicep Curls

High Cable Curl w/ Straight Bar

Single Arm High Cable Curl w/ Handle Grip

Curls on Cable w/ Rope Grip

Curls on Cable w/ EZ Bar

Bicep Curls on Low Cable w/ Straight Bar

Hammer Grip Bicep Curls on Cables

Bicep Cable Curls w/ Handle Grips

Triceps

Flexing Triceps

Diamond Push-Ups

DB Skull Crushers w/ Turnouts

“21’s” Triceps Pushdowns on Cable w/ V-Bar

“21’s” Triceps Pushdowns on Cable w/ Rope

Overhead Triceps Extension w/ EZ Bar

Single Arm Skull Crushers on Cable

Triceps Extensions on Cable Crossover

Single Arm DB Tricep Kickbacks

Single Arm Tricep Kickbacks on Cable

Close Grip EZ Bar Press on Flat Bench

EZ Bar Skull Crushers on Flat Bench

Overhand Grip Single Arm Tricep Pushdown on Cable

Underhand Grip Single Arm Tricep Pushdowns on Cable

Triceps Pushdowns on Cable w/ V-Bar

Rope Triceps Pushdowns on Cable w/out Rope Splits

Single Arm Tricep Extension on Cable w/ Turnouts

Triceps Pushdowns on Cable w/ Rope Splits

Triceps Pushdowns on Cable w/ Straight Bar

Overhead Tricep Extensions on Cable w/ Straight Bar

Single Arm Overhead Tricep Extension on Cable

Shoulders

Flexing Shoulders

Hammer Grip DB Front Raises w/ Static Holds

Overhand Grip DB Front Raises w/ Static Holds

DB Side Raises w/ Static Holds

Front Raises w/ Plate

Face-Pulls on High Cable

Cable Crossover Side Raises

Chest Supported DB Rear Delt Flyes on Incline Bench

Bent Over DB Rear Delt Flyes

Rear Delt Flyes on Reverse Pecdec

EZ Bar Upright Rows

DB Upright Rows

Single Arm Side Raises on Cable w/ Negatives

Single Arm Side Raises on Cable

Hammer Grip Cable Front Raises

Overhand Grip Cable Front Raises

Overhand Grip EZ Bar Front Raises

Underhand Grip EZ Bar Front Raises

Hammer Grip DB Front Raises w/ Negatives

Hammer Grip DB Front Raises

Overhand Grip DB Front Raises w/ Negatives

Overhand Grip DB Front Raises

DB Side Raises w/ Negatives

DB Side Raises

Single Arm DB Shoulder Press

Hammer Strength Shoulder Press

Hammer Strength Shoulder Press w/ Static Holds

Hammer Strength Shoulder Press w/ Negatives

Smith Machine Shoulder Press

Barbell Shoulder Press

DB Shoulder Press

Neutral Grip DB Shoulder Press

Abs

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Over the past 5 years, I have helped thousands of my online clients reach their fitness goals through my email-based fitness programs. This is my brand new online training system that will allow me to more efficiently help my clients by now providing video demonstrations of each exercise with sets and reps congruent to your fitness goals.