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| Squat |
Preparation
Position bar high on back of shoulders and grasp barbell at sides. Stand with feet shoulder width apart
Movement
Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet.
Decent until thighs are past parallel to the floor
Extend knees and hips until legs are straight. return and repeat.
Extend knees and hips until legs are straight. return and repeat.
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| Dumbbell Lunges |
Preparation
Keep you upper body straight with you shoulders back.
Movement
Step forward with one leg, lowering your hips until both knees are bent at about a 90 degree angle.
Keep the weight in your heels as you push back up to the starting position.
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| Bench Press |
Preparation
Lie on bench. Dismount barbell from rack over upper chest using wide overhand grip.
Lie on bench. Dismount barbell from rack over upper chest using wide overhand grip.
Movement
Lower weight to chest. Press bar upward until arms are extended. Repeat.
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| Lat Pulldown |
Preparation
Grasp cable with a wide grip. sit with thighs under support.
Movement
Pull the cable bar down to upper chest. Return until arm and shoulder are fully extended.
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| Dumbbell Press |
Preparation
Pick up dumbbells, sit on a bench that has the back support on and place the dumbbells upright on your thighs.
Lift the dumbbells one at a time up to ear height,
Movement
Push the dumbbells up until full extension, pause then return to starting position.
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| Bicep Curls |
Preparation
Grasp barbell with shoulder width underhand grip
Movement
With elbows to side, raise barbell until forearms are vertical.
Lower until arms are fully extended. Repeat.
