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•    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.

•    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.

•    Sit on a bench with your core tight,  back straight and feet flat on the floor.   •    Hold a dumbbell over your head with both hands under the inner plate (heart shaped grip).   •    Bend your elbows backwards until they are at about a 90 degree angle.   •    Keep your elbows firm and your upper arms fixed.   •    Press the dumbbell back up until your arms are in a locked position and repeat.

•    Attach a rope extension to the top of the cable pulley.   •    Stand with your back facing the machine and feet facing forward about shoulder width apart.   •    Slightly lean forward and grab the rope behind your head with your elbows facing forward in a fixed position.    •    Make sure to keep your upper arms and elbows firmly in place next to the sides of your head so that they do not flare.   •    Fully extend your arms forward while twisting the rope outward so your palms are facing towards the ground.   •    Gradually lower back down and repeat.

•    Stand holding the barbell behind your back with your palms facing in about shoulder width apart.   •    Raise your shoulders in an upward movement by contracting your trap muscles.   •    Slowly lower and repeat.

•    Grab a pair of dumbbells, holding them with an over hand grip (palms facing down).   •    Stand with feet facing forward and shoulder-width apart.   •    Bend your arms and knees slightly.   •    Raise one arm up so it is slightly above shoulder level.   •    Lower back down with control and repeat on the other side in an alternating manner.

•    Grasp the E-Z bar with an overhand grip.   •    Stand straight with your feet forward about shoulder width apart.   •    Let E-Z 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.

•    Hold grips with palms facing in.   •    Push up your arms overhead by extending your elbows.   •    Slowly lower back down to shoulder level 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.

•    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.

•    Attach a straight bar to the bottom of the cable pulley.   •    Stand facing the cable machine with your feet forward about shoulder width apart.   •    Grasp the barbell with an underhand grip about shoulder width apart.   •    Keep your elbows fixed at your sides, core tight, back straight and chest lifted.   •    Curl the bar up towards your chest without leaning back.   •    Constrict your biceps once at the top.   •    Slowly lower the weight  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.

•    Grasp the dumbbell in each hand and position your feet about shoulder width apart.   •    Bend over at the waist until your back is straight and parallel to the floor (knees should be slightly bent).   •    Hold dumbbells with your arms straight down and palms facing in towards your body at arm's length.     •    Keep your core tight, head up, and chest lifted.   •    With your right hand, lift the dumbbell by pulling your elbows back as far as possible.   •    Once the dumbbell is level or slightly higher than your torso, pause and slowly lower the weight back down.   •    Immediately repeat the exercise with your left arm in an alternating manner.

•    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.

•    Position your feet about shoulder width apart and toes pointed slightly outward.   •    Keeping your back flat on the seat, bend your knees until legs are flexed about 90 degrees.   •    Slowly push the weight back up using your heels.   •    Do not lock your knees and repeat.

•    Lie flat on the bench and place your upper ankle joint on the pad.   •    Begin by curling the weight towards your body.   •    Squeeze your hamstrings at the top of the movement.   •    Return to the initial position keeping tension on the way down without letting the weight stack touch.

•    Grasp the dumbbell in each hand with an over hand grip (palms facing in towards your body).   •    Stand about 2-3 feet in front of the bench.   •    Place your left foot on the edge of the bench with your right leg out in front of you.   •    Keep your core tight, back straight and chest lifted throughout the entire exercise.   •    Slowly lower your hips back and straight down so that your right knee approaches the floor at about a 90 degree angle.  Your upper thigh should be parallel to the ground.   •    Make sure that your right knee does not go past your toes.   •    Return to starting position by extending your knees and pushing through your heels.