chest + bench press chest « flat flyes Muscles used: Muscles used: ohare "Rector Anterior Debod “Anteror Ded finish * ‘ |. Ue on bench with two weighs extended |. Le en bench with weights eared directly rectly above chess, pls fing forward. shove chet palme facing eachother 1LBring weights down toward chess elbows 2. Bring weights down wo siden crear ‘motion bere elbows sightly a you tower weights, bows sigh Below bench. 3, Passe brief retun 20 starting postion. Repeat. ‘inhale a you Seng are down, exhale yo press eo nating ponion slgnty beow 4. Pause brief return to starting postion Repeat ‘Intl as you bring arms down Exfle 3s you presto starting postion chest « incline press Muscles used: 9 = |.Lie en bench with weights extended directly above chest pals facing forward 2.Brng woes down toward ches elbows sly below body 2. Pasa brief retum to starting potion. Repest. ‘nhale as you bring your arms down, ele at you press to warang pokion.arms ¢ reverse curl Muscles usedt . = 4 7 ft seepage em intoncol ais palms fochg ngs Bate eee eters 4: for proper breath exale on eertion ard Inhale on recur phage of exerci, abs « side bends start z |. Stand wich dumbbell n each hand a arms length, pals facing thighs. 2 Sow bord to left sde as far 2s possble.Retumn to sartg postion. 3 Soy bend to right side as far as posible Return to string poton. ‘For proper breathing exuie on exertion and Inhale on retum phase of exerce, Note: My be done with dumbtel in ene hand ard the other hand on hp. abs ¢ weighted crunch Muscles usedt oe Atdrin sa nich ‘on groun 1 Grasp a dumbbell with both hands and place fat ‘end caefly on chost 3. Slowly eu forward, ug only your abdominal uncles controling dumtbel with both hard mall ues. ‘4. Pause brief retarn to starting positon repeat 5.For proper breathing exhale on exertion and Inhale on recur phase af exerciselegs + standing calf raise onal (Garroerer) | Sand on stable platform wih tes up and heels down 35 inane prot, 2h duel net hand support yours wich right hand, 2 Slowly rve up ont ipcoes wile Keeping head ep ‘snd back sraghe 4 Pause bri, return to starting potion. Repeat. “You may switch hands with dumbbell sFer propor bresthing. exhale on exertion ad inhale ‘onretrn phase of exerese. Note: To increase neni you may pur one leg tetand de other andde eaten ona legs * seated calf raise = (Gastocnemis) ont j e Lt on end of bench with toes on sable plitform. 2. Grasp dumbbell in each hand and place on high jest Uli ke, 2. Sony rise up onc uoes wile keeping head \p and back sealghe. ‘4 Fause brief return to starting postion Repeat 5 For prone breathing exhale on the exertion and Inhale on return phase of exerci, arms ¢ wrist curl ~§ Senger L.St on bench wah fet about shoulder width apie -2Wich dumbballn each hind, lace forearm on thigh ‘wth dumbbal grip i the palm op postion 23.Seomy lower dumbbell downwar rc relaxed ‘write portcon. 4.Carl Gamboa upward unel wrists in uly xed ‘postion Repeat '5 Keep forearms in contact wit hight tdretighout exeroe 6 Inhale at starting position, exhale as you lit dumbbellslegs * squat Muscles ured * Qunceaps *Hansrings tart Ghee xf TOR | Stand wich dumbbelln each hand a8 shown, in starephoto 2. Head up, back stra knees lightly bent 3. Sowy squat down tl your shghs are about saabel to the lor 4 Pause brit return to tating pion. Repeat 5. Ror proper breathing inhale ts you lower ite squat exhale as you reur to star poston. legs « lunge eos od bere thsa |. Stané with ef foot forward feet apartasin start photo. 1 Koop head up and back erage during excite 3: Slowiy drop forward url your back knee neary touches ‘te floor Bo not let your fron knee go forward beyond your toes. 4. Pate rely return to sare poton ‘Switch trig foot forward an da sane ‘numberof ropettons. Can be dane alternating legs. (for proper breathing exhale on exertion ardinhae on “return phase of exevvise. * dead litt Muscle ured + Quads Hansen ack fish 9 |. Stare with fee about shoulder width apart, ‘ih dumbbels arms lenght ses, pls cng in 2.Benc knees slighty and keep head up ‘and tac straight 1. Showy equa down une your thighs ae about paralelt the foe. 4. Pause brief, return co starsng posicon. Repeat 5. For proper breathing inal a you lower into squat, extale as you return to start postion.arms « tricep extensions sare veers |. on bench with dumbbells pressed orerheng at ‘arms length pus facrg ward 2.While teeping ebows In lace ported upward. vy lower finbals oa pacion from forehead teogheybahind head 2. Passe Brey return to starting postion, Repent. 4.Fer proper braun ext onthe exervon and ‘ale on retura pase of exer. arms ¢ kick backs cde une |.4ean on bench with right kre and pan om deren or seppore rin t ep buck and upper arm pra ‘corhold chow to ade pe 2: Stony eaten arm vl agpng bow in fred postion 4. Paas brig reir 0 staring postion Repos. SiRepen exercne wah rg far. Fer proper beans extale onthe exerton ane inal on retum phase of eerie. neck * neck resistance |. Ui on end of bench wit head overhanging borch 2.Graap dumbbell beshhends. look toward cing. 3. Genty pice fit ond of dumbbet on forehead “while condi to suppor with beth hands «Slowly ower bead down an bacewards while supporing cumboal with both hands. 5. Pane brify recur to aren postion Repeat Note: we of pou’ Is advised on this exerci seen telco seg rae tnt ee ron wean raat nf a ‘posdalty of thas Oo natbecanien. 1 va and ciiren deuld sot be dowd to py on ar sownd ts endonent 4 Hyos hora ary quastors os praper ise of eqsperant dat bastatato cilyour led Poweredarms ¢ bicep curls , Biceps 1 Sit om bench with backs 2 Hold cube ac sides wth pals facing inwaré 3.White keeping elbow i pace, ft dumbbell ‘asyou turn pam facing forward as you pass thigh 4 Bring dumbball up cote to shoulder hohe. S Pause bref, return to warting postion, é For proper breathing, exale on the exertion and innale on return hase of exercise. Note: Can be done arms together or alternating, arms ¢ concentration curls [Sion bench with fet spread wider than Stouleer wich 2.Lean forward and place right elbow on inside ‘of righ high for stably dumbbell hanging re length 23. Keeping elbow n place, crt dumbbell upward [For proper breathing exhale on Talnka on rear ples off crate. arms * hammer curls uscies usee: Bees a= [Sion bench with back supported. 2'Hold eimbballe a ide eth ple facing war 3.While keeping elbows in pce ft umbels Upward keeping palms facing inware 4. Pause briey.retur to starting postion Repeat. S.For proper breathing. shale on the eerton and inhale on return phase of exercise, [Notve: can be done ams vogeser or acersatng, sareback * dumbbell rows Muscles used finish 2 8 |. Keeping back stright an legs sight bent, bene ‘over with dumbbell in each hand at ams length. 2 Sowl pull te weight up to sides. 2 Pauno brilyretern to tartng postion Ropest. ‘A. For proper breathing exile onthe exerson and Inhale on return phase of exerase. back * good mornings Muscles eos: ke soick |.Stand with dumbbell in each hand as shown Insaare phote Inhale and bend ac waist kecpng knees slighty ben unt upper body is abou paall with Foor. 2. Return ta starting postion and exhale Repent Note: Exercise can aso be peformed nthe suf legged posion. back * one arm row Murer used “ Rromboles Rear Deke fish ¥ |.Gnp dumbbet with lft hand at arms length 2 Support yoursel with right han, 1 Keopng your back straight. slowly raise dumtbao hip. 4. Pause brief, return 1 staring poston. Repeat, Si Repeat exercise wen righ hand, {For proper breathing, exhale onthe exertion and inhale on rezurn phate of exerciseshoulders * upright row shoulders « lateral raise | shoulders « front shoulder raise Muscles ued aces used aces wed Too sears "eae "Odeo ‘som or g fos a ; s| ~ a fis e | Sand wih ines gy bone for abot | aan with kee shy ba et about shouler 1S wid back ata om edo bench with {houlsr wth apart back arg wh ‘win Spare win SonBbe m rone of eek pas “inate ade pus cg ‘mbes a ara engi ese Singers 2. Showy raise cmb to sot sour eight _Livanarms tops soap a ors, weg 2 Lkedbbeis domly ward about mice eh wah ebow sig bert. ‘ow wo tour beg 3 ure ebyrecomte caring peeion pest 2 Pane bray resm to stir poston Repeat 3. Pre bri rtirat arn postion Rept ‘Alone aceering poison nie you {tle sarong postion ocala yoo Wedurbtel. ‘inhale at sarng positon, cal as you fe dubbels, . = We aubbel. ordeazpen hee ios erry mics an wets of esorert omvara vu pase aos en de aso ayo Ge ores rs eso PIN CLD 7B ae fm ep ~ pty epee yr ale teehee myn! ehertpnbagmctelel ager aioe yee cement hr eachest « incline flyes * shrug ‘Muscles used: Muscles used: Peers Tages start {Aner Oat + Sonu ois Wh |.Le on bench with weighs extended dey base whtva dentbed hore chest. palms fig exch other 2. Berg wht downto aie tach ‘motion bend ebows sight ou wer ‘weignts, elbows sighdy below bench 3 Puuie Brey. reusn to staring posivon. Repent ‘Inhale as you bring ams down, exhale as you ‘ress to starting postion. |. stand uprete ender sgn in each td Sow tase ous inn upward motion toward ear. 2. Keep anne and back stright Oo not rth bac 4:Pauae brie return to sarang poston Repent. 5 for proper breathing, exhale on exertion and Inhale on ret phase, shoulders ¢ shoulder press iy = |. Stare wn aumbbets inthe overhead pestion ‘with palms facing forward do rot lack elbows 2 Slewy tower wets to these: of your hag Ineping enews timed ourward 2. Baan billy return to farting poston Repest. ‘Cinta as you bringars down Exale as you press co sarin poston