Dumbbell Bench Press: (Pectorals, Anterior & Medial Deltoids, Triceps)

Grasping two dumbbells, lie supine on a flat bench position the weights in line with the middle of your chest. Press the weight up in a semicircular motion over your chest until your arms are extended. Remember to keep elbows slightly bent. Lower the resistance to the starting position and repeat.

Seated Cable Row: (Rhomboids, Posterior Deltoids, Biceps)

Have a seat on the bench and position your feet on the pads and slightly bend your knees. Grasp the handles and slightly lean back. Keep your chest out and core tight. In a rowing fashion pull the handles to your rib cage and protract your shoulder blades. Slowly lower the weight back to the starting position, and repeat.

Dumbbell Shoulder Press: (Anterior & Medial Deltoids, Triceps)

Grasping two dumbbells sit down on an upright bench. Position the weights at shoulder height with your palms facing out. Simultaneously press both dumbbells up in a semicircular motion until arms are extended and the weights are over your head. Lower the weights to the starting position and repeat.

Lat Pulldown: (Latissimus Dorsi, Posterior Deltoids, Biceps)

Grasp the bar a little wider than shoulder width, with an over handgrip. Sit down and lock your legs under the pads. Lean back keeping your head up and chest out. Pull the bar down until it lightly touches upper chest (assuming a pain free range of motion). Slowly, allow the bar to rise back to starting position and repeat.

Machine Chest Fly: (Pectorals)

Adjust the seat so that your upper arms are perpendicular to the floor. Grasp the handles and bring your elbows together. Keep your arms slightly bent, slowly lower the weight back in to the starting position. Pause and repeat.

Lying Cable Pullover: (Latissimus Dorsi, Serattus Anterior)

Position a bench inside a cable crossover machine and in line with the pulley. Adjust the pulley so that it is about mid level. Lie supine on the bench with your head towards the pulley. Grasp a straight bar with a close overhand grip. Keep your elbows slightly bent and flared out. Rotating through the shoulders pull down until the bar is at your hips. Slowly rotate the bar back over your head until you feel a good stretch. Pause and repeat.

Triceps Pressdown: (Triceps)

Position yourself with your back against the pad. Slightly bend your knees so as to almost be in a "wall sit" position. Grasp the V-bar with an over hand grip. Lock your elbows against your side and keep your shoulders stationary. Press the weight down towards your hips and pause. Slowly lower the weight back to the starting position and repeat.

EZ-Bar Curls: (Biceps)

Grasp the bar in an underhand position. Stager feet and keep knees slightly bent. Keeping elbows tucked in against your sides curl the bar up until it reaches chest height. Slowly lower and repeat.