| Exercise Name: | Angled Leg Press |
| Primary Group: | Legs |
| Starting Position: | Sit on machine lying back against the angled back pad. Place feet about shoulder-width apart |
| Action: | Rotate the stop bars on the sides of your hips to release the weights. Bend your legs as much as possible while making sure your knees travel to the sides of your chest~Return to starting position |
| Exercise Name: | Back Extension  |
| Primary Group: | Back |
| Starting Position: | Lie face down with ankle supports properly adjusted and hips on support pads |
| Action: | Flex thighs and raise upper body to a position parallel to the floor. Be sure to assume proper arched position to reduce chance of injury to the lower back |
| Exercise Name: | Back Lat Pulldowns |
| Primary Group: | Back |
| Starting Position: | Sit facing machine with knees under restraint pads. Take a wide overhand grip on bar |
| Action: | Pull the bar down behind your neck bringing elbows back as you pull~Return to starting position |
| Exercise Name: | Back Press |
| Primary Group: | Shoulders |
| Starting Position: | Sit on a bench with your back straight. Using an overhand grip rest the barbell across your shoulders behind the neck |
| Action: | Press barbell directly above your head~Return to the starting point |
| Exercise Name: | Barbell Curls |
| Primary Group: | Arms |
| Starting Position: | Stand with your back straight and take an underhand grip on the bar with hands positioned slightly more than shoulder-width apart |
| Action: | Curl the barbell while tightening your gluteal, abdominal and back muscles to avoid swinging~Return to starting position |
| Exercise Name: | Barbell Front Raises |
| Primary Group: | Shoulders |
| Starting Position: | Stand with legs slightly spread taking an overhand grip on the barbell resting it on your thighs. Keep back straight and abdominals contracted |
| Action: | Raise barbell forward keeping arms straight until eye level~Return to starting position |
| Exercise Name: | Barbell Pullovers |
| Primary Group: | Chest |
| Starting Position: | Lie on bench, take an overhand grip on the barbell with arms extended and hands shoulder-width apart |
| Action: | Lower barbell behind head bending arms slightly~Return to starting position |
| Exercise Name: | Barbell Shrugs |
| Primary Group: | Back |
| Starting Position: | Stand with feet slightly apart facing the bar resing on floor or weight rack |
| Action: | Take an overhand grip with hands slightly more than shoulder-width apart. Keep arms and back straight while contracting abdominals and shrugging shoulders upward and to the rear as high as possible |
| Exercise Name: | Bench Dips |
| Primary Group: | Arms |
| Starting Position: | Place hands on the edge of a bench and rest your feet on another |
| Action: | Bend your arms~Straighten your arms returning the the starting point |
| Exercise Name: | Bench Press |
| Primary Group: | Chest |
| Starting Position: | Lie on back on a flat bench with an overhand grip on the barbell and hands more than shoulder-width apart. Keep buttocks in contact with the bench and feet flat on the floor |
| Action: | Slowly lower barbell until it reaches your chest~Press the weight back up |
| Exercise Name: | Bent Rows |
| Primary Group: | Back |
| Starting Position: | Stand with knees slightly bent and torso at a 45-degree angle. Take an overhand grip on the bar with hands more than shoulder-width aprt and arms hanging down straight |
| Action: | Contract abdominals and pull the bar straight up until it touches chest |
| Exercise Name: | Bent-Over Lateral Raises |
| Primary Group: | Shoulders |
| Starting Position: | Stand with feet spread and your knees slightly bent. Bend forward while keeping your back straight holding the dumbbels with your elbows slightly bent. |
| Action: | Raise the dumbbels to your sides~Return to starting position |
| Exercise Name: | Bridging |
| Primary Group: | Buttocks |
| Starting Position: | Lie on floor with spine in contact with the floor. Place hands on the floor next to your hips and flex knees to 90-degrees |
| Action: | Lift buttocks off floor pushing with feet as high as you can~Hold and lower pelvis without putting buttocks back on floor. Repeat immediately |
| Exercise Name: | Broomstick Twists |
| Primary Group: | Abdomen |
| Starting Position: | Stand with feet spread holding a broomstick across your trapezius. Dont pull or hang too the broomstick |
| Action: | Rotate upper body from side to side keeping pelvis motionless by contracting the gluteals |
| Exercise Name: | Cable Adductions |
| Primary Group: | Legs |
| Starting Position: | Fasten cuff to ankle and grasp a fixed part of the machine with opposite hand for support |
| Action: | Bring the leg attached to the cable toward then across the other leg~Return to starting position |
| Exercise Name: | Cable Crossover Flys |
| Primary Group: | Chest |
| Starting Position: | Stand with feet slightly spread, body slightly forward |
| Action: | Cross cables in Front |
| Exercise Name: | Cable Hip Abductions |
| Primary Group: | Buttocks |
| Starting Position: | Attach low pulley to ankle and grasp the edge of the machine with the opposite hand for support |
| Action: | Raise leg laterally as far as you can~Return to starting position |
| Exercise Name: | Cable Kick Backs |
| Primary Group: | Buttocks |
| Starting Position: | Attach cuff to the end of the clow pulley cable. Fasten cuff around ankle and stand in front of the machine grasping the edge for support |
| Action: | Tilt Pelvis forward and bring leg back~Return to starting position |
| Exercise Name: | Calves Over Bench Sit-Ups |
| Primary Group: | Abdomen |
| Starting Position: | Lie on back with calves laying over a flat bench. Place hands behind head |
| Action: | Lift shoulders off the floor tryingto touch your knees with your head~Return to starting position |
| Exercise Name: | Chin-Ups |
| Primary Group: | Back |
| Starting Position: | Extend arms and take a wide overhand grip on the bar |
| Action: | Pull yourself upward until bar is below eye level~Return to starting position |
| Exercise Name: | Close-Grip Bench Press |
| Primary Group: | Chest |
| Starting Position: | Lie on back on a flat bench with an overhand grip on the barbell and hands close together. Keep buttocks in contact with the bench and feet flat on the floor |
| Action: | Slowly lower barbell until it reaches your chest~Press the weight back up |
| Exercise Name: | Close-Grip Lat Pulldowns |
| Primary Group: | Back |
| Starting Position: | Sit facing machine with knees under restraint pads. Grip handles with palms facing each other |
| Action: | Pull the bar down to your upper chest while arching your back and bringing elbows back~Return to starting position |
| Exercise Name: | Concentration Curls |
| Primary Group: | Arms |
| Starting Position: | Sit on bench holding a dumbbell with your palm up and rest your elbow on your inner thigh |
| Action: | Curl the weight up~Return to starting position |
| Exercise Name: | Crunches |
| Primary Group: | Abdomen |
| Starting Position: | Lie on back with hands behind head. Flex hips and knees to a 90-degree angle |
| Action: | Lift shoulders off the floor moving knees closer to head by shortening torso~Return to starting position |
| Exercise Name: | Curls |
| Primary Group: | Arms |
| Starting Position: | Sit on bench holding a dumbbell in each hand, palms facing inward |
| Action: | Raise one arm at a time while turning the palm up~Raise your elbow to continue curling the dumbbell |
| Exercise Name: | Deadlifts |
| Primary Group: | Back |
| Starting Position: | Stand facing bar with feet slightly spread. Keep back motionless and slightly arched. Flex knees until thigs are almost parallel to floor. Take an overhand grip on bar with hands slightly more than shoulder-width apart. |
| Action: | Contract abdominals and lower back muscles and lift the bar by straightening your legs, raising the bar in front of your shins~Hold straightened position then return weight to floor making sure you dont hyperexttedn or arch back |
| Exercise Name: | Decline Press |
| Primary Group: | Chest |
| Starting Position: | Lie on decline bench with an overhand grip on the barbell and hands at least shoulder-width apart keep feet anchored |
| Action: | Slowly lower the barbell until it reaches the lower edge of your pectorals~Press the weight back up |
| Exercise Name: | Donkey Calf-Raises |
| Primary Group: | Legs |
| Starting Position: | Place toes and balls of feet on footplace and straighten legs as you lean over so your toso is parallel to the floor. Rest forearms on front supports and press pelvis against the padded machine surface |
| Action: | Drop heels as far below toes as possible~Rise up as high as you cand on your toes |
| Exercise Name: | Dumbbell Flys |
| Primary Group: | Chest |
| Starting Position: | Lie flat on bench holding dumbbels with arms extended and elbows slightly bend allow free movement of shoulders |
| Action: | Lower dumbbels until elbows are shoulder height~Raise the dumbbels back up |
| Exercise Name: | Dumbbell Press |
| Primary Group: | Shoulders |
| Starting Position: | Sit with your back straight using an overhand grip on both dumbbels and lift them to your shoulders, palms facing forward |
| Action: | Press your arms above your head~Return to starting position |
| Exercise Name: | Dumbbell Press |
| Primary Group: | Chest |
| Starting Position: | Lie flat on bench with feet on the floor and arms extended upward, palms facing each other |
| Action: | Lower dumbbels to chest level and rotate forearms to bring palms facing forward~Press the dumbbells back up |
| Exercise Name: | Dumbbell Pullovers |
| Primary Group: | Chest |
| Starting Position: | Lie on bench with feet on the floor. Hold a dumbbell with both hands and arms extended |
| Action: | Lower weight behind head, slightly bending elbows~Return to starting position |
| Exercise Name: | Dumbbell Shrugs |
| Primary Group: | Back |
| Starting Position: | Stand with feet slightly apart with head straight or slightly bent forward. Hold dumbbels with arms extended at your sides |
| Action: | Shrug shoulders as high and far back as possible~Lower dumbbels to starting point |
| Exercise Name: | Dumbbell Side Bends |
| Primary Group: | Abdomen |
| Starting Position: | Stand with feet slightly apart. Place left hand beind neck and hold dumbbell in right hand |
| Action: | Bend torso to let side~Return to starting position |
| Exercise Name: | Dumbbell Squats |
| Primary Group: | Legs |
| Starting Position: | Stand with feet slightly apart and grasp a dumbbell in each hand with arms hanging down at your sides |
| Action: | Look straight ahead, slightly arch back and squat down~Return to starting position |
| Exercise Name: | Dumbbell Triceps Extensions |
| Primary Group: | Arms |
| Starting Position: | Lie on a flat bench with a dumbbell in each hand palms facing in and your arms extended straight up from the shoulders |
| Action: | Slowly bend your arms~Return to the starting position completing the movement |
| Exercise Name: | Floor Hip Abductions |
| Primary Group: | Buttocks |
| Starting Position: | Lie on side with head and shoulders in line |
| Action: | Lift leg to around 70-degree angle off the floor~Return to starting position |
| Exercise Name: | Floor Hip Extensions |
| Primary Group: | Buttocks |
| Starting Position: | Kneel of one leg with elbows or hands on the floor and forearms straight |
| Action: | Tuck opposite leg under chest~Move tucked leg to the rear until hip is fully extended |
| Exercise Name: | Front Press |
| Primary Group: | Shoulders |
| Starting Position: | Sit with your back straight taking an overhand grip on the barbell and rest in on your upper chest |
| Action: | Press the barbell straight up~Return to starting position |
| Exercise Name: | Front Raises |
| Primary Group: | Shoulders |
| Starting Position: | Stand with feet slightly apart holding the dumbbels with palms down |
| Action: | Raise dumbbels, together or alternating, to shoulder height~Return to starting position |
| Exercise Name: | Front Squats |
| Primary Group: | Legs |
| Starting Position: | Position barbell across your anterior deltoids with your upper arms parallel to the floor. Bend elbows and cross your forearms to grasp the bar |
| Action: | Look straight aheadand squat down~Return to starting position |
| Exercise Name: | Good Mornings |
| Primary Group: | Legs |
| Starting Position: | Stand with feet slightly apart. Place barbell across your trapezius muscles |
| Action: | Bend forwad at the waist until torso is roughly parallel to the floor. Keep back straight~Return to starting position |
| Exercise Name: | Hack Squats |
| Primary Group: | Legs |
| Starting Position: | Flex knees and place back against padded surface. Wedge shoulders under the yokes attached to the machine and place feet fairly close |
| Action: | Rotate the stop handles to release the machine and bend your legs~Return to starting point |
| Exercise Name: | Hammer Curls |
| Primary Group: | Arms |
| Starting Position: | Stand or sit with a dumbbell in each hand, palms facing inward |
| Action: | Curl the dumbbells to your shoulders (alternately or together) |
| Exercise Name: | Hanging Leg Raises |
| Primary Group: | Abdomen |
| Starting Position: | Take an overhand grip on a chin-up bar and hang straight |
| Action: | Raise knees as high as possible~Slowly lower legs and repeat |
| Exercise Name: | High Pulley Crunches |
| Primary Group: | Abdomen |
| Starting Position: | Kneel down with pulley bar behind neck |
| Action: | Shorten torso to move chest toward thighs~Return to starting position |
| Exercise Name: | High Pulley Curls |
| Primary Group: | Arms |
| Starting Position: | Stand between two pulleys, spread your arms, and grasp the high pulley handles with an underhand grip |
| Action: | Curl handles toward your head~Return to starting position |
| Exercise Name: | Incline Bench Sit-Ups |
| Primary Group: | Abdomen |
| Starting Position: | Sit on bench and hook feet under roller pads. Place hands behind neck |
| Action: | Incline torso less than 20-degrees~Return to starting position |
| Exercise Name: | Incline Dumbbell Flys |
| Primary Group: | Chest |
| Starting Position: | Lie on incline bench holding dumbbells with arms extended or slightly bent |
| Action: | Lower dumbbels until elbows are sholder height~Raise the dumbbels to starting position |
| Exercise Name: | Incline Dumbbell Press |
| Primary Group: | Chest |
| Starting Position: | Lie on incline bench with elbows bent holding dumbbels with overhand grip |
| Action: | Press the dumbbels up until the weight touch~Slowly lower to starting position |
| Exercise Name: | Incline Leg Raises |
| Primary Group: | Abdomen |
| Starting Position: | Lie on back on inclined abdominal board and grasp the handles |
| Action: | Move feet until directly above hips. Raise hips by shortening torso trying to touch your head with your knees |
| Exercise Name: | Incline Press |
| Primary Group: | Chest |
| Starting Position: | Lie on incline bench with an overhand grip on the barbell and hands more than shoulder-width apart |
| Action: | Lower barbell until it reaches the base of your neck or upper chest~Press the weight back up |
| Exercise Name: | Lat Pulldowns |
| Primary Group: | Back |
| Starting Position: | Sit facing machine with knees under restraint pads. Take a wide overhand grip on bar |
| Action: | Pull the bar down to your upper chest while arching your back and bringing elbows back~Return to starting position |
| Exercise Name: | Lateral Raises |
| Primary Group: | Shoulders |
| Starting Position: | Stand with feet slightly spread. Keep your back straight with your arms hanging at your side with a dumbbell in each hand palms facing in |
| Action: | Raise the dumbbels to shoulder level while keeping your elbows slightly bent~Return to starting position |
| Exercise Name: | Leg Extensions |
| Primary Group: | Legs |
| Starting Position: | Sit on machine grasping either the handles or edges of seating platform to steady your body. Bend kees and place ankes under roller pads |
| Action: | Raise legs until they are almost parallel to the floor~Return to starting point |
| Exercise Name: | Leg Raises |
| Primary Group: | Abdomen |
| Starting Position: | Rest elbows on support pads and position lumbar support pad in the small of back |
| Action: | Pull knees up to chest rounding your back to contract abdominals~Slowly lower legs and repeat |
| Exercise Name: | Low Pulley Bent-Over Lateral Raises |
| Primary Group: | Shoulders |
| Starting Position: | Stand with feet spread and knees slightly bent. Bend forward keeping your back straight and arms hanging down. Hold a pulley handle in each hand with the cables crossing each other |
| Action: | Raise arms to the side until hands are slightly above shoulder level~Return to starting position |
| Exercise Name: | Low Pulley Curls |
| Primary Group: | Arms |
| Starting Position: | Stand facing machine and grip the pulley handle using an underhand grip |
| Action: | Curl the pulley~Return to the starting position |
| Exercise Name: | Low Pulley Front Raises |
| Primary Group: | Shoulders |
| Starting Position: | Stand with feet slightly spread holding the pulley handle with an overhand grip |
| Action: | Raise arm forward to shoulder height~Return to starting position |
| Exercise Name: | Low Pulley Lateral Raises |
| Primary Group: | Shoulders |
| Starting Position: | Standing next to machine grasp the pulley handle with your outside arm at your side |
| Action: | Raise you arm to shoulder height~Return to starting position |
| Exercise Name: | Lunges |
| Primary Group: | Buttocks |
| Starting Position: | Stand with feet hip-width apart. Lift light barbell to a position behind your neck across the shoulders |
| Action: | Take a comfortable step forward with torso as upright as possible. At bottom position the top of the forward thigh is slightly below parallel~Return to starting position |
| Exercise Name: | Lying Leg Curls |
| Primary Group: | Legs |
| Starting Position: | Lie facedown on padded surface of machine and grasp handles. Straightedn knees and hook feet under roller pads |
| Action: | Raise feet upward until kneesare as fully bent as possible~Slowly return to starting point |
| Exercise Name: | |
