Dumbbell Row (Back) - Exercise Guide Muscles worked: Back Equipment needed: Dumbbells Instructions 1. Stand with an upright torso with a dumbbell in
Exercise Guides
Smith Machine Calf Raise – Exercise Guide
Smith Machine Calf Raise (Calves) - Exercise Guide Muscles worked: Calves Equipment needed: Smith Machine Instructions 1. First make sure to place a
Power Clean – Exercise Guide
Power Clean (Hamstrings) - Exercise Guide Muscles worked: Hamstrings Equipment needed: Barbell Instructions Tip: The Power Clean is an advanced
Chin-Up – Exercise Guide
Chin-Up (Lats) - Exercise Guide Muscles worked: Lats Equipment needed: None Instructions 1. Grab the pull-up bar with a supinated (palms facing your
Lying Leg Curl – Exercise Guide
Lying Leg Curl (Hamstrings) - Exercise Guide Muscles worked: Hamstrings Equipment needed: Lying Leg Curl Machine Instructions 1. Adjust the machine
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl – Exercise Guide
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl (Forearms) - Exercise Guide Muscles worked: Forearms Equipment needed: Cable Machine Instructions 1. Put
Wrist Curl Over Bench – Exercise Guide
Wrist Curl Over Bench (Forearms) - Exercise Guide Muscles worked: Forearms Equipment needed: Barbell, Flat Bench Instructions 1. Place a barbell with
Ab Roller – Exercise Guide
Ab Roller (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: Ab Roller Instructions 1. Kneel down on an exercise mat and hold the ab
Plank – Exercise Guide
Plank (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: None Instructions 1. Lie down in a prone position with your chest facing the
Sit-Ups – Exercise Guide
Sit-Ups (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: None Instructions Lie down with your back on the floor and knees
Seated Calf Raise – Exercise Guide
Seated Calf Raise (Calves) - Exercise Guide Muscles worked: Calves Equipment needed: Seated Calf Raise Machine Instructions 1. While sitting on the
Tricep Dumbbell Kickback – Exercise Guide
Tricep Dumbbell Kickback (Triceps) - Exercise Guide Muscles worked: Triceps Equipment needed: Dumbbells Instructions 1. Starting position: Grab
Bench Press (Wide Grip) – Exercise Guide
Bench Press - Wide Grip (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Barbell, Flat Bench Instructions 1. Lie down with your back
Decline Barbell Bench Press – Exercise Guide
Decline Barbell Bench Press (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Barbell, Decline Bench Instructions 1. Lie down with your
Incline Dumbbell Flyes – Exercise Guide
Incline Dumbbell Flyes (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Dumbbell, Incline Bench Instructions 1. Sit on an incline
Barbell Curl – Exercise Guide
Barbell Curl (Biceps) - Exercise Guide Muscles worked: Biceps Equipment needed: Barbell Instructions 1. Stand with your torso upright and hold a
Side Lateral Dumbbell Raise – Exercise Guide
Side Lateral Dumbbell Raise (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Dumbbells Instructions 1. Stand with an upright
Front Dumbbell Raise – Exercise Guide
Front Dumbbell Raise (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Dumbbells Instructions 1. Stand with an upright torso
Lunges – Exercise Guide
Lunges (Quads) - Exercise Guide Muscles worked: Quads Equipment needed: None Instructions 1. Stand with an upright torso with your feet placed
Seated Tricep Press – Exercise Guide
Seated Tricep Press (Triceps) - Exercise Guide Muscles worked: Triceps Equipment needed: Dumbbell Instructions 1. Sit down on a bench with back
Dumbbell Shrug – Exercise Guide
Dumbbell Shrug (Traps) - Exercise Guide Muscles worked: Traps Equipment needed: Dumbbells Instructions 1. Stand with an upright torso with a
Calf Raise – Exercise Guide
Calf Raise (Calves) - Exercise Guide Muscles worked: Calves Equipment needed: Calf Raise Machine Instructions 1. Adjust the pads of the calf raise
Skull Crusher – Exercise Guide
Skull Crusher (Triceps) - Exercise Guide Muscles worked: Triceps Equipment needed: E-Z Curl Bar Instructions 1. Lie down with your back on a flat
Bench Press (Medium Grip) – Exercise Guide
Bench Press - Medium Grip (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Barbell, Flat Bench Instructions 1. Lie down with your back
