Biceps
Barbell Curl
1) Stand with feet shoulder width apart and knees slightly bent.2) Start position: Grasp bar with underhand grip (palms...
Bench Press (dumbbell)
1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)...
Bentover Barbell Rear Delt Row
1. Start by holding a barbell and bending foward at your hips.2. Proceed to row the barbell up towards your chest keepin...
Chest Fly with Tubing
1) Secure door strap waist height.2) Stand with feet shoulder width apart, knees slightly bent, facing away from the att...
Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing toward...
DB Shoulder Press and Twist
1. Stand with your feet shoulder width apart and the dumbells at shoulder level.2. Press the dumbells up above your head...
Dip
1. Step up on foot platform (if available) and position hands on dip bars.2. Start position: Remove feet from platforms...
Dumbbell Hammer Curl
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.2) Start position: Grasp DB’s...
Dumbbell Lateral Raise
1. Stand with feet shoulder width apart or sit on bench in upright position.2. Start position: Grasp DB’s with an underh...
Explosive Pushup
1. Start by getting into a push-up position.2. Lower yourself to the ground and then explosively push up so that your ha...
Front Pulldown
1) Adjust seat or knee pad height so that knees are secured while seated.2) Grasp bar with a overhand grip wider than sh...
Half Kneeling Chop
1. Start by kneeling on your inside knee with your outside knee up.2. Grab the bar with your left hand at the bottom and...
