hip flexors. HOW TO: (1) Start off with a lighter weight to practice form. Begin with both knees, feet and toes on the ground. DO NOT POINT YOUR TOES. (2) Start sitting on your legs then lift up with the barbell on your back, ensure full hip extension, then sit back down on your legs. Once you have the form, you can increase the weight to an appropriate (not foolish) heavy amount. Perform 12 to 15 reps then IMMEDIATELY perform jumping lunges for 1-minute. Repeat this for 3 or 4 sets.
I'm doing a lot of chin-ups to get that nice v-shape. It's real heavy doing chin-ups but I can do 4 of them now :) I train mostly with a red rubber band that takes of some of the weight so I can do more reps. It's really important to warm up the shoulders before doing chin-ups to prevent injury.
zovafit: Looking to strengthen and tone your back? say hello to the barbell bent over row. Added bonus: This exercise challenges your core and legs to hold yourself in the correct position rep after rep.