Straight Bar Cable Curl - Place straight bar attachment at the bottom of the rack. Grip bar with an underhand grip. Keep elbows tucked in. Exhale as you curl the bar up. Squeeze biceps then inhale as you slowly lower the bar.

Overhead cable curl - place cable attachment at the highest setting, keep your elbow in a fixed position extended by your head. Grab the handle and exhale as you curl towards your ear. Keeping your back straight and core braced, allowing a big stretch on the bicep. Inhale as you slowly extend your arm back out.

Spider curl - Lay on an incline bench, with your chest at the top of the pad and arms draped over the edge. Exhale as you curl the dumbbells up. Inhale as you slowly lower back down.

Ez bar curl - Hold the EZ-bar with your palms facing up and slightly turned inward.Keep your chest up and your elbows tucked at your sides. Exhale as you curl the barbell up to your chin, squeeze biceps and inhale as you slowly lower.

Single Arm Cable Curl - adjust swivel pulleys to lowest position and set resistance.Stand facing away from machine, feet shoulder-width apart, and arms tucked in at sides. With an underhand grip exhale as you start curling your arm up. Squeeze Bicep. Inhale as you slowly lower down.

Standing Db Hammer Curl- Stand with your feet shoulder width apart. Keep elbows tucked in. Keep your palms facing the midline of the body. Exhale as you curl the Db’s, squeeze biceps and inhale as you slowly lower.

Reverse Ez bar curl - Hold the EZ-bar with your palms facing down and slightly turned outward. Keep your chest up and your elbows tucked at your sides. Exhale as you curl the barbell up to your chin, squeeze biceps and inhale as you slowly lower.

Seated Db Curl- Place bench on a slight incline. Have a supinated grip when holding Db. Keep elbows tucked in. Exhale as you curl up. Squeeze Biceps and slowly lower.

Dual Rope Cable Curl - Attach the dual rope to the bottom of the cables, keep chest up and elbows tucked. With a neutral grip, exhale as you curl the rope up, inhale as you slowly lower the rope down.

Seated Hammer Db Curl- Place bench on a slight incline. Have a neutral grip when holding Db. Keep elbows tucked in. Exhale as you curl up. Squeeze Biceps and slowly lower.

Db Bent Over Row - Holding the dumbbells, bend forward while shifting your hips back, Keep your back straight and your core braced. Exhale as you raise the Db’s into your hip, squeeze your lats. Inhale as you slowly lower.

Wide Lat pulldown - Start with your hands on the bar slightly wider than shoulder-width with an overhand grip. Slightly lean back, Exhale as you slowly pull the bar to your chest. Try leading down with your elbows. Focus on strictly using your lats. Inhale as you slowly let the bar raise back up.

Seated Single Arm Cable Row - Sit on the bench, Grab D handle with the Left arm, Place right foot on platform. Exhale as you pull the d handle to your hip. Squeeze your lat. Inhale as you slowly extend your arm out getting a full stretch in your lat.

Chin up - Start with an underhand grip. Exhale as you pull your chest to the handles. Pause for a moment at the top. Inhale as you slowly lower your body back down.

Straight Arm Pulldown - Attach Dual Rope to the highest cable bracket. Maintain a slight bend in your elbow. Exhale as you pull the rope down, keeping the bend in the elbow. Imagine pulling the rope to your hips. Inhale as you slowly raise your arms back up. Make sure you get a big stretch in your lat.

Underhand Lat pulldown - Place hands on the bar with an underhand grip shoulder-width apart. Slightly lean back, Exhale as you slowly pull the bar to your chest. Try leading down with your elbows. Focus on strictly using your lats. Inhale as you slowly let the bar raise back up.

Bent Over Barbell Row - Place hands shoulder width apart. Push your hips back and bend forward until your upper body is parallel to the ground while keeping your back straight. Exhale as you slowly pull the bar into your hips. Squeeze lats and inhale as you slowly lower.

Landmine Row - Set the bar up in a swivel. With a staggered stance keep your back flat, chest up and core braced. Exhale as you pull the bar into your hips squeezing lats. Inhale as you slowly lower back down.

Standing Single Arm Cable Row - Place the cable attachment about hip height. Have your feet shoulder width apart with a slight bend in your knee. When pulling arm back, keep your elbow at a right angle and exhale. Squeeze your lat, then inhale as you slowly release.

Single Arm Db Row - Place Supporting hand and knee on a bench. Keep back flat and core braced. With opposing hand, exhale as you pull the db into your hips. Squeeze lats. Inhale as you slowly lower Db down

V Bar Pull Down - With a neutral hand grip and slightly leaning back, exhale as you pull the v bar to your chest. Squeeze your lats, then inhale as you slowly raise the bar up.

 Deadlift - Place the barbell over the midshaft of your foot.  Place your feet shoulder width apart. Grab the bar with your hands at hip-width, Keeping your chest up, your back straight  and core braced at all times. Lock your lats and exhale as you lift the bar off the ground to a standing position. Inhale as you return to the start position.

Barbell Romanian Deadlifts - Start with the barbell over the mid-shaft of foot with your hands placed hip-width apart. Keeping your core braced, your back straight and allow the knees to bend slightly. Inhale as you slowly bend at the hips. Keeping the barbell close to the thighs, exhale as you return to the standing position.

Barbell squat - Place the barbell on your traps and stand with your feet slightly wider than shoulder-width.Keep your core braced and chest up. Inhale as you slowly descend yourself into your squat, opening up your hips. Pause for a moment at the bottom of the squat, then exhale as you drive your feet into the ground pushing your body back up.

Single Leg Db RDL - Hold a Dumbbell at the front of your thighs.Keeping your core braced and your back straight at all times,Inhale as you slowly bend at the hips, raising the opposite leg. Allow the knees to bend only slightly, Keeping the Dumbbell to the thighs at all time, Exhale as you pull your hips back to the standing position.

Glute bridge - Lie on your back with your knees bent, feet placed flat on the ground about 12 to 14 inches from the hips.Keeping your hands out to the sides to help balance, exhale as you lift your hips up so that thighs and trunk form a line. Inhale as you return slowly to the starting position.

Barbell Hip Thrust - Place scapula on bench and feet in a right angled position. Put barbell or db on hips add a pad if you need. While keeping your chest up, inhale as you slowly lower your hips down, the exhale as you bring them back up and squeeze posterior chain.

Lying leg Abduction - While lying on side, Exhale as you abduct your leg in the air squeezing your glutes. Inhale as you slowly lower. Add a resistance band to your ankles to increase difficulty.

Db squats - Hold db by your side, place feet shoulder width apart. Keep your chest up and core braced. Inhale as you slowly lower your body down.. Pause for a moment, exhale as you drive your feet into the ground squeezing quads.

Bulgarian Split Squat - Elevate back leg on a bench. Inhale as you slowly lower your body down keeping your chest high. Exhale as you extend your leg back up squeezing your quads at the top of the movement.

Goblet Squat - Hold a Db infront of your chest. Place your feet shoulder width apart. Inhale as you slowly lower your body down while keeping core braced and back flat. Exhale as your drive your feet into the ground, flexing your quads at the top of the movement.

Body weight step up - Place your foot in the centre of the bench. Exhale as you drive your heel into the platform and extend your leg. Keep your core braced and chest up. Hold Db to increase difficulty.

Db Romanian Deadlift - Hold Db infront of body, place feet shoulder width apart. Keep your core braced and back flat. Inhale as you slowly lower the Db's Down. Drive your hips back, stop when the Db are mid shin height. Exhale as you drive your hips forward squeezing your hamstrings and glutes.

Walking Lunges - Take step one foot forward about 18-24 inches. Immediately bend the knees and and inhale as you descend onto the front leg, allowing the back knee to come close to the ground. Keep the weight on the front heel and maintain a strong core. Exhale as you drive your foot back into the ground taking another step forward.

Froggy Pumps - While lying on your back, open your hips wide and place your your feet soles together. Exhale as you raise your hips off of the ground. Squeeze your glutes. Inhales as you slowly lower.

Standing Dumbbell shoulder press - While standing, hold the dumbbells in your hands at shoulder level, palms forward. Keep your back straight and your chest up at all time. As you exhale press the db up, then inhale as you slowly lower down

Db Lateral Raise- While placing feet shoulder width apart, Hold db by your side. While maintaining a slight bend in the elbow, exhale as you raise your db up by your sides. Stop when your arms are parallel to your shoulders. Inhale as you slowly lower db back down.

Upright Db Row - While standing, hold Db in front of the body with an overhand grip. Exhale as you pull db up to your chin as you flare your elbows. Inhale as you slowly lower the Db back down.

Seated Rear Delt Db Fly - Hold the dumbbells in your hands and bend forward while shifting your hips back.Keep your back straight and core braced. Raise the dumbbells up while maintaining a slight bend in the elbow. Squeeze rear delts, stop when they are parallel to the shoulder. Inhale as you slowly lower db down.

Rear Delt Db Fly - Hold the dumbbells in your hands and bend forward while shifting your hips back.Keep your back straight and core braced. Raise the dumbbells up while maintaining a slight bend in the elbow. Squeeze rear delts, stop when they are parallel to the shoulder. Inhale as you slowly lower db down.

Arnold Press - Start off with holding the db in front of your chest, palms facing you. Exhale as you start pressing the db above head. While pressing rotate your palms so they are facing forward by the time the arms are fully extended. Inhale as you slowly lower while rotating the Dbs so your palms are facing you.

Seated Db Lateral Raise - While Seated, Hold db by your side. While maintaining a slight bend in the elbow, exhale as you raise your db up by your sides. Stop when your arms are parallel to your shoulders. Inhale as you bring the db back down.

Seated Dumbbell shoulder press - Set the bench on a high incline, hold the dumbbells in your hands at shoulder level, palms forward. Keep your back straight and your chest up at all times. As you exhale press the db up, then inhale as you slowly lower down.

Barbell bench press- Place grip slightly wider than shoulder width. Retract shoulder blades and arch your back. Drive heels into the ground. Inhale as you slowly lower barbell to your chest,Pause, Exhale as you press the bar above in a vertical path.

Incline Barbell bench press- place bench on an incline 45” angle, Place grip slightly wider than shoulder width. Retract shoulder blades and arch your back. Drive heels into the ground. Inhale as you slowly lower barbell to your chest,Pause, Exhale as you press the bar above in a vertical path.

Dumbbell bench press- while lying on a bench, Retract shoulder blades and arch your back. Drive heels into the ground. Inhale as you slowly lower Db's to your chest, Pause, Exhale as you press the bar above in a vertical path.

Flat Bench dumbbell fly - With the dumbbells in your hand, lean back, and lay down on a flat bench.Your head, upper back and hips should make contact with the bench.Create a small arch in your lower back.While maintaining a slight bend in the elbow, Start with the dumbbells over your upper chest. Inhale as you slowly lower the dumbbells to your side.Pause, and exhale as you return the dumbbells to the top.

Incline Dumbbell bench press- while lying on a bench inclined bench, Retract shoulder blades and arch your back. Drive heels into the ground. Inhale as you slowly lower Db's to your chest, Pause, Exhale as you press the db's above in a vertical path.

Incline dumbbell fly - With the dumbbells in your hand, lean back, and lay down on a incline 45” bench.Your head, upper back and hips should make contact with the bench. Create a small a small arch in lower back. While maintaining a slight bend in the elbow, Start with the dumbbells over your upper chest. Inhale as you slowly lower the dumbbells to your side.Pause, and exhale as you return the dumbbells to the top.

Cable Bar Extension - Place Cable attachment at the top of the rack. Attach the bar. Grip the bar about shoulder width apart. Keep elbows tucked in. Exhale as you press the bar down to your waist. Pause, inhale as you slowly raise the bar back up.

Close Grip Bench Press - While lying on a bench, grip the bar shoulder width apart. Keep elbows tucked in. Inhale as you slowly lower the bar down to your chest. Pause then exhale as you press the bar up.

Dual Rope Overhead Extension- Attach dual headed rope a to swivel pulley and adjust to a high position.Grab dual rope, lean forward with elbows pointing forward, hands behind you head. Exhale as you slowly extend arms outward, keeping elbows and upper body stationary.Inhale as you return to starting position.

Tricep Rope extension - Stand in front of a cable column. Hold onto the ends of the attached rope handles.Keeping your chest up and your elbows tucked against your sides, exhale as you extend at the elbows until your arms are straight. Inhale as you slowly raise your arms back up.

Bench Dips - Place your hands on a bench by your sides. Keep your chest up and back flat. Inhale as you slowly lower your body down. Exhale as you press your body back up squeezing triceps. Elevate legs to increase difficulty.

V bar Extension - Place V bar at the top of the cable rack. Keep Elbows tucked in. Exhale as your press the V bar down to your waist, Inhale as you slowly raise.