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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 on a flat bench with a dumbbell in each hand   •    Extend your arms and position the dumbbells above your 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.

•    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 Keep slightly bent and bring your hands together then let back out 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 in machine with back resting on the seat and your feet planted into the ground. Grab the handles at the widest part and press the weight then return to starting position

•    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 bar 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.

•    Sit on the bench with your feet flat against the foot rest and your knees slightly bent.   •    Grab the handles.   •    Keep your back straight and core tight.   •    Pull the weight 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.

•    Begin with your left knee on the bench and right foot flat on the floor.   •    Lean forward, keeping your back straight and parallel to the floor.   •    Keep your core tight, head up and chest lifted.   •    Place your left arm on the bench, keeping your elbows in a locked position.   •    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 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 barbell with an underhand grip shoulder width apart.   •    Keep your core tight, and back flat on the bench.   •    Keep your elbows by your side and lower the bar until it touches your chest.   •    Contract your chest and triceps and raise the bar upward without locking your elbows, then repeat.

•    Grasp the barbell with an overhand grip less then shoulder width apart.   •    Keep your core tight, and back flat on the bench.   •    Keep your elbows by your side and lower the bar until it almost touches your chest.   •    Contract your chest and triceps and raise the bar upward without locking your elbows, then repeat.

•    Grasp the barbell with an underhand grip, keeping your hands shoulder width apart.   •    Stand up straight with your feet facing forward about shoulder width apart.   •    With your arms, shoulders and hands in a straight line, allow the bar to hang in front of you.   •    Curl the bar up towards your chest without leaning back.   •    Constrict your biceps once at the top.   •    Slowly lower it back down to the starting 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.

•    Grab the cables with an overhand grip.   •    Step back from the machine.   •    Keep your feet shoulder width apart and face forward with your knees slightly bent.   •    Bend forward so your body is almost parallel to the floor.   •    Bring your elbows up to your sides as high as possible while keeping them locked in place.   •    Extend your arms back as far as possible while contracting your triceps.   •    Gradually lower back down 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 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.

•    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.

•    Grab the low pulley handles with your palms facing in.   •    Position yourself in the center of the pulleys about one foot in front of the cable machine.     •    Hold the cables by your thighs while keeping a slight bend in your elbows.   •    Raise the cable pulleys towards the sides fully sextending your arms up and out.    •    Slowly return to the initial position and repeat.

•    Stand 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 towards your eyes drawing your shoulder blades together and pushing your chest forward.   •    Extend your arms forward while maintaining a straight back and repeat.

Sit on the machine with your fore arms resting under the pads and your  hands gripping the handles. Keep core tight and arms bent at 90 degree angle. Raise arms to just above parallel and let back down to initial position, then repeat.

•    Lie down on the floor with your legs straight out and your arms by your sides.   •    Lift your legs straight up to about a 90 degree angle, using your abs and hip flexors.   •    Make sure to keep your legs straight, back flat to the ground and core tight.   •    While keeping tension on your abs, lower your legs  back down without touching  the floor and repeat.

•    Grab the high pulley handles with palms facing in and standing with you body facing the machine.   •    Position yourself in the center of the pulleys about one foot in front of the cable machine.     •    Stand straight up do not bend at the waist.   •    Draw the cables straight out towards the sides of your body fully extending your arms and keeping the cables high.   •    Slowly return to starting position while making sure your hands are above with your chest 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.

•    Position your feet about shoulder width apart, keeping your core tight, back straight and chest lifted.   •    Squat down by bending your knees and bend forward at the waist, keeping your back slightly arched.   •    Grasp the bar slightly wider than shoulder width apart while using an overhand grip.   •    Lift the bar by extending your hips and straightening your body so that you are an upright position.   •    Focus the weight on your heels and glutes.   •    Slowly lower the weight back down to the floor by just bending over at the waist, keeping your core tight and your back straight then return to the upright starting position and repeat.

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