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•    Lie flat on an incline bench with the barbell lined up directly over your nose.   •    Grasp the barbell, using an overhand grip by placing hands 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 and position the bar above your upper chest.   •    Slowly lower the barbell down until the barbell is at the top of your chest.   •    Contract your pectoral muscles and raise the barbell upward until your arms are almost fully extended and repeat.

Lock legs and feet into decline bench, lay back flat on the bench, squeeze core. Keeping arms locked at a slight bend and extended at eye level, lower the weight out towards your sides, stretching your chest, then contract back up.

•    Lie flat on an incline bench with a dumbbell in each hand.   •    Extend your arms and position the dumbbells above your upper chest using an overhand grip (palms facing forward).   •    Keep your core tight and back straight.   •    Slowly lower the weights down towards the sides of your chest.   •    Contract your chest and raise the dumbbells upward until your arms are almost fully extended above your chest and repeat.

Sitting on an incline bench, plant feet into ground, rest back on bench and squeeze core. Grab the cables and press the weight above eyes, then from there keep arms locked and fly the weight and repeat.

Sit with your back flat on the seat. Grab the handles on the machine. Tighten your abs and drive your feet into the ground. Keeping arms locked in a slightly bent position, fly, close arms together till your hands are touching then let back out to stretch your chest.

•    Grab the low pulley handles with your palms facing up.   •    Position yourself in the center of the pulleys about one foot in front of the cable machine.   •    Place one foot slightly in front of the other.   •    Hold the cables by your thighs while keeping a slight bend in your elbows.   •    Raise the cable pulleys towards the midpoint of your body (slightly above chest level).    •    Slowly return to the initial position and repeat.

Set cables so that the arms are just below your shoulders Grab the cables and stand with one foot out infront of you. Keeping arms slightly bent, bring your hands together at the midpoint of your body keeping your hands at chest level. Return to starting position.

Firmly grip the dip bars. Squeeze your core, lean forward and push your body striaght up. Lower your Body down so that your chest stretches passed parallel to the bars, then push yourself straight up again and repeat. Bend your legs in different positions to hit different parts of your core, chest and shoulders.

Standing with feet together and dumbells resting at your sides. Lean forward, keeping your back flat and your knees bent, so that your back is parallel to the ground. Raise both dumbbells to your chest and then let down. Concentrate on squeezing your back, you should only be pulling with your lats.

Standing with one foot on the seat, grab the bar and lean back at about a 45 degree angle, squeeze your core to keep you stable. Pull the weight to your chest and then let it back up and repeat.

Grab each cable and sit on the seat using your core to keep you balanced, lean back at about a 45 degree angle. Pull the cables down to your shoulders keeping your elbows at your sides. Alternate between doing one arm and both arms.

•    Adjust the pulley to the highest point and stand facing the weight stack.   •    Grasp the bar with both hands slightly wider than shoulder width apart.   •    Keep your back straight, core tight and wrists locked.   •    Keep your arms straight as you pull down the handles in an arching motion towards your body until it has touched or come close to your thighs.   •    Slowly return arms to initial position and repeat.

Plant the barbell into a corner and grasp it where your arms are parallel to your shoulders. The bar should be tilted towards you and you should have a slight lean forward. Keeping your arms locked twist to one side using just your core then back to starting position and then repeat on the other side

•    Sit on a bench with significant back support.   •    Keep your core tight, back straight and feet flat on the floor.   •    Grasp the barbell using an overhand grip (slightly wider than shoulder width apart) and place the barbell near your upper chest.   •    Raise the bar over your head by almost fully extending your elbows.   •    Slowly lower the bar back down just above your upper chest and repeat.

•    Allow arms to hang fully extended with dumbbells in hands and feet shoulder width apart.   •    Keep your core tight, knees slightly bent and a straight back throughout exercise.   •    Slightly bend your arms and raise the dumbbell in front of you a bit higher then shoulder height.   •    Slowly return to starting position.

•    Hold the dumbbells at your sides with your palms facing in and your arms straight.   •    Raise your shoulders in an upward movement by contracting your trap muscles.   •    Slowly lower and repeat.

•    Grasp the bar with an overhand grip.   •    Stand straight with your feet forward about shoulder width apart.   •    Let Bar hang at waist level.   •    Slightly bend your knees keeping your back straight core tight and chest lifted.   •    Draw barbell straight up just below your chin by extending your elbows so your upper arms are parallel or almost parallel to the floor.   •    Lower the bar slowly with a controlled motion and repeat.

Sit in machine with feet planted an core tight. Grab the handles. Keep arms locked and pull the handles as far out to your sides as possible while squeezing your shoulder blades together.  return to starting position and repeat.

•    Grab the bar, using an overhand grip wider then shoulder width apart.   •    Lift your legs behind you and hang from the bar.   •    Keep your chest lifted.   •    Pull yourself up until your chin is over the bar and squeeze your lats.   •    Avoid swinging your body and using your legs for momentum.   •    Slowly lower your body back down to the starting position with your arms fully extended and repeat.

•    Stand under the bar with your feet facing forward about shoulder width apart.   •    Grasp the barbell with a wide grip and let it rest on your shoulders behind your neck.   •    Take the weight off the rack, keeping your back straight, chest lifted and core tight.   •    Squat down by bending your knees and drawing your hips back so that your upper thighs are parallel to the floor and knees are inline with your toes.   •    Return to the upright position by almost fully extending your knees and hips while pushing through your heels.    •    Remember to keep your chest lifted and back straight, then repeat.

Stand With barbell resting on your back and your feet shoulder width apart. Step out with one foot as far as possible and bend knees until your back knee almost touches the floor. Then push up and return the forward knee to its original position and repeat.

•    Fix padded bar slightly above your upper ankle joint below the pad.   •    Keep your trunk tight and back straight.   •    Lift legs until fully extended.   •    Slowly lower the weight keeping tension on the way down without letting the weight stack touch.

Sitting in the machine, sqeeze core and let your back rest on the seat. Keep legs in a slightly bent position resting the weight on your toes. Push the weight just using your calves and feet to full extension and then slowly return