Triceps
Bench Dip
1) Sit upright on bench and place hands hip width apart with fingers pointing forward. Place feet flat on opposite bench...
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 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...
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...
Incline DB chest press 2
1. Start by lying on an inclined bench and hold dumbells at chest level with your palms facing forward.2. Press the dumb...
Incline DB chest press on SB ball
1. Lie on the ball sothat the ball is under your upper back. Drop your hips so that they are only a couple of inches off...
Kneeling Cable Tricep Extension
1. Kneel in an upright position. Grasp bar with shoulder or medium width with overhand grip.2. Start position: Bend forw...
Machine Chest Dip
1) Step up on foot platform (if available) and position hands on dip bars.2) Start position: Lean forward slightly so th...
