1. Grip a barbell with your hands slightly more than shoulder-width apart, keeping your feet flat on the floor. Lower the bar to the center of your chest with your upper arms moving out to the sides, touching your chest lightly.
2. Press the bar back up, without locking your elbows at the top.
Incline Bench Press
1. Lie on an incline bench with your feet flat on the floor and a small arch in your back. Grab the bar with hands slightly more than shoulder-width apart, and lower the bar to your upper chest, touching it lightly.
2. Press the bar back up, but don't lock your elbows out at the top of the lift.
Dumbbell Chest Flies
1. Lie back on a flat bench, holding a dumbbell in each hand. Keeping your arms slightly bent, lower the dumbbells down and out to your sides. Your arms should stay perpendicular to your torso, and don't allow them to dip lower than parallel to the floor.
2. Now raise the dumbbells directly over your shoulder joint, in the same arc with which you lowered them. Keep your palms facing each other, and don't lock your elbows.
Military Press
1. Sit in a chair with a back support at a slightly reclined angle. Grip a barbell so that your forearms are perpendicular to the bar, just in front of your chin.
2. Lift the bar directly overhead, and then lower it back down to your chin.
Dumbbell Raises (Lateral)
1. Standing with your feet shoulder-width apart, grab two light dumbbells in each hand, palms facing each other, and hold them at your sides, just off your thighs.
2. Slowly raise the dumbbells until you're making a cross with your arms and body. Slowly return the dumbbells to the start position.
Dumbbell Raises (Front)
1. Standing with your feet shoulder-width apart, grab two light dumbbells in each hand, palms facing your body, holding the dumbbells just off your thighs.
2. Slowly raise the dumbbells out in front of you until they're shoulder high; return them to the start position.
Cable Press-Downs
1. Attach a pushdown bar to an overhead cable pulley. With a slight bend in your knees, stand facing the cable machine with your feet shoulder-width apart. Grip the bar with your hands close together, palms facing down, your elbows held at roughly
90-degree angles.
2. Push the bar down toward the floor until your elbows are straight and held close to your torso. Return the bar to the start position and repeat. Keep your back straight throughout.
Dips
1. Grip a set of parallel bars with palms facing each other. Lower your body until your shoulders are slightly lower than your elbows, making sure not to let your elbows splay to the sides.
2. Using your arms, press yourself up—arms extended, torso straight and upright. Don't hunch your shoulders and don't let your elbows lock out at the top of the lift.
Seated Cable-Row
1. Keeping your back straight, lean forward and grasp the handle with both hands. Your legs should be bent throughout the exercise.
2. Pull the handle into your stomach, maintaining a straight back throughout and keeping your elbows close to your torso. Return the handle to the start position.
Lat Pull-Down (Overhand)
1. Sit at a lat pull-down station and adjust the pad so that it rests on your legs just above your knees. Grab either end of the bar, palms facing away from you, arms fully extended.
2. Pull the bar down in front of your face until it's below your chin, while keeping your back upright and straight. Slowly return the bar to the start position.
Lat Pull-Down (Underhand)
1. Sit at a lat pull-down station and adjust the pad so that it rests on your legs just above your knees. Grab the bar with your hands shoulder-width apart, palms facing your body, arms fully extended.
2. Pull the bar down in front of your face until it's below your chin, while keeping your back upright and straight. Slowly return the bar to the start position.
Standing Straight-Bar Curls
1. Stand with your feet shoulder-width apart, with a slight bend in your knees, holding a barbell at thigh-level with your hands shoulder-width apart, palms facing out.
2. Curl the barbell up to your chest, keeping your elbows against your sides throughout the lift. Slowly lower the barbell back to the start position.
Dumbbell Hammer Curls
1. Stand erect with your feet shoulder-width apart, a dumbbell in each hand, palms facing each other.
2. Keeping your back straight, lift one dumbbell to your shoulder, as if you were swinging a hammer. Return the dumbbell to the start position in the same motion. Repeat with other dumbbell to complete one rep.
Barbell Squats
1. Rest a barbell behind your head on you shoulders and trapezius, not your neck. Position your hands wide on the bar. Stand with your feet shoulder-width apart.
2. Keeping your back straight (stick your butt out and look up to the ceiling to help you achieve this), squat down until your thighs are parallel to the floor. Press yourself back into a standing position by concentrating on using your stomach, glutes, and leg muscles.
Leg Extensions
1. Adjust the seat so that the axis of the leg-extension machine lines up with your knee joint. Slide your ankles under the footpad and grip the handles near your hip.
2. Extend your feet up and out until your legs are straight. Lower them to the start position.
Leg-Curl Machine
1. Lie face down on the bench of a leg-curl machine with your knee joints lined up with the machine's pivot point. Adjust the footpad so that it rests on the back of your lower legs.
2. Curl your feet toward your butt as far as possible, while keeping your hips on the bench. Lower the footpad slowly back down.
Calf Raises
1. Stand with your feet shoulder-width apart and a barbell across your back and shoulders, with your hands spread wide on the barbell.
2. Rise up on your toes, then let yourself back down.
