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•    Sit on the bench with your feet flat against the foot rest and your knees slightly bent.   •    Grab the cable attachment with your palms facing in.   •    Keep your back straight and core tight.   •    Pull the cable attachment toward your waist while drawing your shoulder blades together and pushing your chest forward.   •    Extend your arms forward while maintaining a straight back and repeat.

•    Gasp the bar with an overhand grip, wider then shoulder width apart.   •    Sit down and position your knees snugly under the kneepads with your feet flat on the floor and your arms fully extended.   •    Keep your core tight, back straight and elbows out to the sides.   •    Slightly lean back and pull the bar straight down to the top of your chest by drawing your shoulder blades back and pushing your chest forward.   •    Avoid leaning back and swaying your body.   •    Slowly return the bar back to the starting position and repeat.

•    Position yourself so your hips are slightly above the pad and ankles are supported.   •    Cross your hands over your chest.   •    Keep your core tight and back straight.   •    Bend at the waist and slowly lower your upper body towards the ground as far as you can while keeping your back flat.   •    Contract your glutes and hamstrings and slowly raise yourself back up to starting position until your legs and upper body are in a straight line.   •    Make sure not to arch your back past a vertical line and repeat.

•    Lie down on an declinewith a dumbbell in each hand. •    Position the dumbbells above your upper chest at arms length, with palms facing inward. •    Slowly lower weights out towards the sides of your chest. Your arms should be parallel to the floor. •    Contract your chest and raise the dumbbells upward until your arms are almost fully extended above your chest and repeat.

•    Lie on your back with your knees bent and feet flat on the floor.    •    Extend your arms behind your head, keeping your arms in a straight line.   •    While maintaining straight arms, contract your abdominals and lift the medicine ball forward towards the ceiling by raising your head, neck and shoulders off the floor.   •    Slowly return to the initial position and repeat.

•    Lie on a flat bench with your feet flat on the floor and the barbell lined up directly over your nose.   •    Grasp barbell using an overhand grip wider than shoulder width apart.   •    Keep your core tight and back flat on the bench.   •    Lift the barbell off of the rack with your arms fully extended.  Position the bar above the middle of your chest.   •    Slowly lower the barbell down until it gently touches your chest.   •    Contract your pectoral muscles and raise the barbell upward until your arms are almost fully extended, then repeat.

•    Grab the high pulley handles with palms facing in.   •    Position yourself in the center of the pulleys about one foot in front of the cable machine.   •    Extend your arms out to the side with a sight bend at the elbows.   •    Slightly lean forward (bending at the waist).   •    Draw the cables down towards the center of your body so your palms are almost touching.   •    Slowly return to starting position while making sure your hands are level with your chest and repeat.

•    Sit on a stability ball with your feet flat on the floor, wider then shoulder width apart.   •    Walk your feet forward while simultaneously rolling your body onto the ball until your lower back is slightly arched around the ball and hips are level.   •    Place your arms across your chest.   •    Crunch forward (no higher than a 45-degree angle), lifting your shoulder blades off the ball while looking straight up and keeping your hips and lower body still.   •    Contract your abs by focusing on pulling your belly button down and in toward the back of your spine.   •    Lower back down to starting position and repeat.

•    Grab a dumbbell in each hand with arms at your sides and palms facing towards your body.   •    Keep wrists locked and elbows braced at your sides.   •    Curl the weight up toward your shoulder keeping your palms facing inward.   •    Hold a slight pause at the top.   •    Slowly return to the initial position.   •    Repeat this with your opposite arm.

•    Lie back on an incline bench with a dumbbell in each hand.   •    Keep your shoulder square and chest up   •    Drape your arms down with your palms facing inward.   •    Slowly curl the weight in your left hand at about shoulder level.   •    While you are curling the dumbbell, slowly turn your wrist outward so that your thumbs point opposite from your body   •    Return to the starting position.   •    Repeat with your right arm in an alternating manner.

lay the bar on your quads under your hands as you hyper extend your forearms over you knees with an underhand grip such as a regular curl