Chest
Dumbbell Chest Press
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Start | Finish |
Lie flat on a bench with your feet on the floor for stability. Extend your arms upward holding the dumbbells with the palms of your hands to the ceiling. Inhale and lower the dumbbells to chest level, bending at the elbow. Press the dumbbells back up to complete the movement.
Dumbbell Flys
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Start | Finish |
Lie flat on a bench with your feet on the floor for stability. Extend your arms upward with a slight bend in the elbow holding the dumbbells with the palms of your hands facing toward each other. Inhale and lower the dumbbells until your elbows are shoulder height. Raise the dumbbells back up while exhaling.
Band Chest Press
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This exercise can be done standing, sitting, or lying down. Wrap the band around your upper back and hold the ends of the band right underneath your shoulders. Perform this exercise just like the dumbbell chest press.
Cable Crossovers
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Start | Finish |
Stand with your feet slightly spread apart in a split stance, your body slightly forward, and your elbows slightly bent. Hold the handles with your arms spread. Inhale and press the cable handles forward until your hands touch. Exhale as you raise the cable handles back to the starting position in a controlled manner.
Walking Pushups
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Step 4 | Finish |
Place your hands slightly wider than shoulder-width apart, your right hand on the floor and your left hand on the edge of the step-up bench. Exhale as you lower down until your elbows are at 900, then press back-up. Take your right hand across your left and place it on the bench. Take your left hand underneath your right arm and place on the floor on the opposite side. Perform another push-up and "walk" back across the bench in the other direction. Make sure your keep your feet stationary throughout the movement.
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Back
Single Arm Dumbbell Row
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Start | Finish |
Rest your opposite hand and knee on the bench. Grasp the dumbbell with your palm facing in. Inhale as you pull the dumbbell as high as possible, keeping your elbow back. Exhale as you lower the dumbbell back down to complete the movement.
Bent Over Row
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Start | Finish |
Stand with your knees slightly flexed, your torso bent at an angle of about 45 degrees, and your back straight. Hold the dumbbells with palms face down and arms hanging straight down from your shoulders. Pull the dumbbells straight up to your chest as you inhale. Lower the dumbbells back to starting position as you exhale.
Seated Band Row
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Start | Finish |
Sit upright on a flat surface with your legs together and extended straight out. Wrap the band around the arches of both feet and hold the band without any tension in it. Inhale and pull the band straight back as far as possible while squeezing your shoulder blades together and slightly pushing your chest out. Exhale and release the band forward back to the starting position.
Dumbbell Pullover
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Start | Finish |
Lie on a bench with your feet on the floor for stability. Hold the dumbbell above your chest, arms extended upward, and your palms against the underside of the upper set of plates, thumbs and forefingers circling the handle. Inhale as you lower the dumbbell behind your head with a slight bend in the elbows. Raise the dumbbell back over your head to complete the movement.
Lat Pulldown
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Start | Finish |
Sit facing the machine and wedge your knees under the restraint pad provided. Take a very wide overhand grip on the on the bar. Inhale and pull the bar down to upper chest, arching your back and bringing your elbows back. Exhale as you lift the bar back up.
Close Grip Pulldown
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Start | Finish |
Sit facing the machine and wedge your knees under the restraint pad. Grip the handles with your palms facing toward the each other. Inhale and pull the handle down to touch the upper part of your chest, arching your back and slightly tilting your upper body backward. Exhale as you complete the movement.
Low Pull/Seated Row
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Start | Finish |
Sit facing away from the machine. Place your feet against the foot stops and lean toward the pulley. Grip the handle palms facing one another and push back until your spine is erect and there is a slight bend in your knees. Inhale and pull the handle until it touches your lower rib cage, arching your back. As you pull the handle toward your torso, be sure your elbows travel as far backward as possible. Exhale as you raise the handle up to complete the exercise.
Reverse Fly
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Start | Finish |
Cable Pull In
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Start | Finish |
Sit on at stability ball in the center of the cable machine. Grip the handles palms facing up and arms extended. Inhale and pull the handles towards your hips keeping your arms slightly bent at the elbows.
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Shoulders
Dumbbell Press
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Start | Finish |
Sit on a bench with your back straight. Hold the dumbbells at shoulder level with your palms facing forward. Inhale as you press your arms overhead and then lower the dumbbells down to starting position as you exhale. You can have your palms facing toward each other or perform one arm shoulder press, alternating from side to side to add variety to this exercise. In addition, you can sit or stand when performing this exercise.
Dumbbell Lateral Raise
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Start | Finish |
Stand with your feet slightly spread and your back straight, resting your arms at your sides holding a dumbbell in each hand with the palms facing in. Raise the dumbbells to shoulder height and lower back down to complete the exercise. You can also perform this exercise in a bent over position by standing with your feet spread apart, your knees slightly flexed, bending forward at the waist and keeping your back straight.
Dumbbell Front Raise
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Start | Finish |
Stand with your feet slightly apart. Hold the dumbbells with your palms down, resting them on your thighs. Inhale and raise the dumbbells forward to shoulder height. Exhale as your lower the dumbbells back to your thighs. You can alternate sides to change up the exercise.
Upright Row
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Start | Finish |
Stand with your feet slightly spread. Keep your back straight. Take an overhand grip on the bar with your hands palm-width apart or a little more. Inhale and pull the bar straight up until it contacts your chin. Exhale and slowly lower the bar back to the starting position.
Incline Lateral Raise
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Start | Finish |
Lie on your side on an incline bench with your bottom arm resting over the top of the bench. Grip the dumbbell in the opposite hand and place along your side. Perform this exercise like the Dumbbell Lateral
Biceps
Dumbbell Curl
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Start | Finish |
Sit upright on a bench holding a dumbbell in each hand with your palms facing inward. Inhale and raise one arm at a time, turning the palm up. Make sure you keep your elbow still and close to the rib cage. Curl the dumbbell all the way to shoulder height. Lower the dumbbell down to starting position to finish the exercise. You can also curl the dumbbells simultaneously. In addition, you can perform this exercise with a barbell or a band. When using the band, step on the center of the band allowing equal resistance for both biceps.
Hammer Curls
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Start | Finish |
Hold a dumbbell in each hand with palms facing inward. Perform this exercise just like the dumbbell curl, but without twisting your palm up.
Preacher Curl
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Start | Finish |
Sit with your arms resting on the bench. While keeping your elbows in contact with the pad, inhale and curl the bar towards your chest. Exhale and lower the bar down.
Rope Curl
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Start | Finish |
Stand facing the cable machine. Grip the rope about one inch away from the knobs. Extend your arms and rest on your quads. Keep your elbows tucked by your sides as you inhale and curl the rope up. At the top of the curl, slightly turn the knobs out. Exhale and lower.
Incline Dumbbell Curls
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Start | Finish |
Sit on an incline bench. Hold the dumbbells with your palms facing each other. The dumbbells should hang along side the bench. Inhale and curl the dumbbells up. As you finish the curl twist the dumbbells away from you to finish with your palms facing your chest. Exhale and lower the dumbbells.
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Triceps
Dumbbell Kickbacks
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Start | Finish |
Rest your opposite hand and knee on the bench, bending forward at the waist keeping your back straight. Bend your arm at a 90-degree angle, pressing your upper arm against your side. Straighten your arm as you inhale, then exhale while lowering the dumbbell back down. Your elbow should be a fixed point during this exercise.
Band Overhead Extension
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Start | Finish |
Stand with your feet shoulder width apart. Hold the center of the band behind your back with an underhand grip. Reach the other hand over your head holding onto the other end of the band. Inhale and extend the band straight over your head then lower the band behind your head during the exhale.
Bench Dip
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Start | Finish |
Place your hands on the edge of a flat bench shoulder width apart with your palms facing away from you. Extend your legs straight out in front of you resting them on the floor. Lower down by bending your arms to a 90-degree angle. Press back up by straightening your arms to complete the movement.
Rope Pressdown
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Start | Finish |
Stand facing the cable machine with your hands about one inch away from the knobs of the rope and elbows against your sides at 90o. Inhale and straighten your arms keeping your elbows in. As your finish the extension, slightly turn the knobs out. Exhale as you raise the rope back to the starting position.
Skull Crushers/Lying French Press
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Start | Finish |
Lie on a flat bench and take an overhand grip on the bar with your arms extended. Inhale and bend your elbows, making sure you don't allow them to flare to the sides. Return to starting position as you exhale.
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Legs
Stationary Dumbbell Lunge
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Start | Finish |
Stand with your feet hip-width apart. Hold the dumbbells to your sides, palms facing in. Step forward, keeping your torso upright and your knee in line with your ankle. Make sure you have a 90- degree angle in the knee when you step forward. Exhale and press back to the starting position.
Dumbbell Squat
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Start | Finish |
Stand with your feet shoulder width apart, holding dumbbells to your sides. Look straight ahead, inhale, slightly arch your back, and squat down. Lower down until your thighs are parallel to the floor. Exhale and press back up.
Swiss Ball Squat
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Start | Finish |
Perform this exercise like the DB Squat except place a stability ball in the middle of your back and lean up against a wall.
Dumbbell Deadlift
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Start | Finish |
Stand with your feet shoulder width apart, holding dumbbells on your thighs. Lower the dumbbells to ankle height by bending at the waist keeping your chest out, back arched and your knees slightly flexed.
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