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Sitting on an incline bench, plant feet into ground, rest your back on the bench squeeze your core and extend your arms out above your head and hold the dumbbells together. Keeping the dumbbells together at all times, control the weight comming down and rotate your wrists inward so that the top of the dummbells hit your chest, then extend. As you extend arms, rotate your wrists outward  so that at full extension the top of the weight is pointing upwards.

•    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.

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.

•    Position yourself as if you were doing push-ups (keeping your core tight, back straight and head aligned with your spine).   •     Place one hand on the medicine ball and the other hand on the floor directly below your shoulders.    •    Slowly lower yourself down by bending your elbows to the sides until your chest is almost touching the floor.   •    Avoid from tilting your shoulders and arching your back    •    Without locking your elbows, push your body up with your chest, triceps and shoulders.   •    Lower your knees to the ground and roll the ball to your other hand.   •    Resume your push-up position and repeat.

•    Position you feet about shoulder width apart and slightly leaning forward   •    With your left hand, grip the dumbbell with your palm up and place your left triceps against the inside of your left thigh    •    Curl up the dumbbell gradually while keeping your elbow stationary.   •    Twist your wrist outward as you are curling up.   •    Squeeze the bicep at the top and then lower back down slowly.

•    Stand with your feet shoulder width apart with a slight bend in your knees.   •    Grab a dumbbell in each hand, arms hanging at your sides and palms facing forward.   •    Curl the weight up to your shoulders.   •    Return to the starting position.   •    Repeat on the other side.

•    Stand facing the cable machine with your feet forward  about shoulder width apart.   •    Grasp the handle with an underhand grip.   •    Slightly lean forward.   •    Keep your elbow locked at your side with your arm perpendicular to the floor.   •    Slowly push the handle down until your arm is fully extended.   •    Return to the initial position and repeat.

Stand with feet underneath your shoulders. Grab the easy bar wide and let it rest on your thighs. Curl the bar up to your chest pulling your elbows back and letting the bar ride up your body then let back down and repeat.

•    Attach a rope to the bottom of the cable pulley.   •    Stand facing the cable machine with your feet forward about shoulder width apart.   •    Grasp the rope with your palms facing in and elbows fixed at your sides.   •    Keep your core tight, back straight and chest lifted.   •    Curl the rope up towards your shoulder while slightly rotating your palms upward toward the ceiling.   •    Contract your biceps once at the top.   •    Slowly lower the weight  back to the starting position and repeat.

Sitting in the machine, grab the handles. Keep core tight and feet planted into the ground. Curl the weight to full contraction then back down.

•    Stand with feet shoulder width apart and feet pointing forward.   •    Hold dumbbells in each hand and keep arms to the side of your body.   •    Keep a slight bend in the knees and your core tight.   •    Raise the dumbbells laterally to about shoulder height.   •    Lower dumbbells with control to the starting position.

•    Sit on the row machine with your chest against the pad.   •    Make sure the handles are shoulder level.   •    Keep your back straight, torso tight and chest up.   •    Hold the handles with palms in.   •    Pull it towards your chest drawing your shoulders and elbows back.   •    Return to the initial position and repeat.

•    Gasp the bar with an overhand grip, wider then shoulder width apart.   •    Sit down with your lower back resting on 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.

•    Grasp the dumbbell in each hand and sit on a bench with significant back support.   •    Position the dumbbells with your palms facing your body and elbows flexed at about chest level.   •    Keep your core tight and back straight.   •    As you raise the dumbbells, turn your palms to face forward by extending your elbows out and internally rotate your shoulders in a fluid motion.   •    Extend your arms straight up over your head without locking your elbows.   •    Lower the weights in same motion and repeat.

•  Set the cable attatchement about waist high.  Grab one cable attachment with your palm facing down.   •    With cable in hand, sit back so that your legs are at an 90 degree angle.   •    Keep your chest lifted, back straight and core tight.   •    Pull the cable towards your chest while twisting your palms so they are facing upward.   •    Draw your elbow back (make sure the elbow stays close to your sides), while pinching your shoulder blade   •    Return to the initial position by extending your arm forward and repeat.

•    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 behind your head.   •    Raise the bar over your head by almost fully extending your elbows.   •    Slowly lower the bar back down behind your head 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 shoulders touch 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.

•    Attach a rope to the row machine.   •    Grab each end of the rope and sit on the bench.   •    Position your feet on hte foot pedistals.   •    Slightly lean back with your arms fully extend, back straight and chest lifted.    •    Pull the rope towards your nose by extending your elbows out, keeping them high, pushing your chest forward and drawing your shoulder blades together.   •    Return to the initial position by extending your arms forward until your arms are straight and repeat.

Sit with your chest 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, draw your arms back squeezing your shoulderblades together and then let back to starting position.

Sit on the floor with your legs extended straight out and your hands planted into the ground by your hips. Keep legs straight and together. Lean back slightly and lift your legs slightly off of the ground. Pull legs and upper body together using just your abs and then let back down but do not touch the floor.