Step By Step Exercises

AB EXERCISES


Glute Kickbacks

Primary Muscle Group: Legs Instructions Start off by attaching the cuff to your ankle, now face the weight stack from ...
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Leg Raises

Primary Muscle Group: Abs ​ Instructions: Support yourself on your arms on a vertical bench. Now holding your upper body ...
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Landmine 180s

Primary Muscle Group: Abs ​ Instructions: Start off by securing a barbell into a landmine, if the landmine is unavailable, ...
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Machine Crunches

Primary Muscle Group: Abs ​ Instructions: Start off by adjusting the seat to our own comfort level.  Now sit on ...
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One-Arm High Pulley Cable Side Bends

Primary Muscle Group: Abs ​ Instructions: Attach a handle to the pulley and move the pulley to the highest position ...
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One-Arm Medicine Ball Slam

Primary Muscle Group: Abs ​ Instructions: Grab a medicine ball in one hand and stand in a comfortable shoulder width ...
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Planks

Primary Muscle Group: Abs ​ Instructions: Start off by lying on your stomach, having your toes and forearms supporting your ...
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Decline Crunches

Primary Muscle Group: Abs ​ Instructions: Secure your legs at the end of the decline bench and lie down.  Now ...
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Cable Crunches

Primary Muscle Group: Abs Instructions Attach a rope to an overhead pulley.  Kneel down and grasp the rope with both ...
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ARM EXERCISES


Standing Cable Crossovers

Primary Muscle Group: Chest Instructions To do this movement from a standing position, take hold of handles attached by cables ...
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Machine Flys

Primary Muscle Group: Chest Instructions Many gyms are equipped with a variety of “pecdecks” that approximate the flying motion.  When ...
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Cable Chest Press

Primary Muscle Group: Chest Instructions Start off by grasping the handles, making sure your upper arms are at a 45 ...
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Bodyweight Flyes

Primary Muscle Group: Chest Instructions Start off by grabbing two EZ bars and placing them on the ground next to ...
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Bent-Forward Cable Crossovers

Primary Muscle Group: Chest Instructions Using two floor-level pulleys, grasp a handle in each hand and bend forward, extending your ...
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Barbell Incline Bench Presses

Primary Muscle Group: Chest Instructions Lie back on an incline bench.  Reach up and grasp the bar with a medium-wide ...
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Barbell Bench Presses

Primary Muscle Group: Chest Instructions Lie on a flat bench, knees bent, feet flat on the bench or floor.  Your ...
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Rowing T-Bar with Cable

Primary Muscle Group: Back Instructions Take hold of the handles and sit with your feet braced against the crossbar, knees ...
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Shrugs

Primary Muscle Group: Back Instructions Stand upright, arms at sides, a heavy dumbbell in each hand.  Raise your shoulders up ...
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Wide-Grip Seated Cable Row

Primary Muscle Group: Back Instructions Take hold of the bar or handles with a slightly wider than shoulder width grip, ...
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Underhand Lat Pull-downs

Primary Muscle Group: Back Instructions Using a long bar, grasp it with a narrow underhand grip and sit on the ...
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Leverage Shrug

Primary Muscle Group: Back Instructions Start off by bending your knees until you’re able to grab the handles.  Grasp the ...
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Lat Machine Pulldowns

Primary Muscle Group: Back Instructions Using a long bar, grasp it with a wide, overhand grip and sit on the ...
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Skullcrusher

Primary Muscle Group: Arms Instructions Start off by grabbing the EZ bar and sit down on the bench.  Your legs ...
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Weighted Bench Dip

Primary Muscle Group: Arms Instructions Start off by placing a box or bench in front of you, and a bench ...
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BACK EXERCISES


Glute Kickbacks

Primary Muscle Group: Legs Instructions Start off by attaching the cuff to your ankle, now face the weight stack from ...
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Dumbbell Kickbacks

Primary Muscle Group: Arms Instructions Stand with knees bent, one foot in front of the other, putting one hand on ...
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Seated Cable Shoulder Press

Primary Muscle Group: Shoulders Instructions Start off by clutching the handles and return to having your back pressed firmly against ...
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Good Mornings

Primary Muscle Group: Legs Instructions Standing with feet a few inches apart, hold a barbell across the back of your ...
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Single Leg Deadlift

Primary Muscle Group: Legs Instructions Start off by grabbing two dumbbells, one in each hand and placing them directly in ...
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Hip Abduction

Primary Muscle Group: Legs Instructions Start off by sitting down, making sure your back is pressed firmly against the back ...
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Straight Leg Dead Lifts

Primary Muscle Group: Legs Instructions Take ahold of a barbell as for deadlifts and come up to a standing position.  ...
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Front Dumbbell Squats

Primary Muscle Group: Legs Instructions Start off by getting into a stance where your feet are slightly wider than shoulder ...
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Lunges

Primary Muscle Group: Legs Instructions Using a Barbell or dumbbells stand upright with your feet together.  Keeping your head up, ...
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Leg Curls

Primary Muscle Group: Chest Instructions Lie face down on a leg curl machine and hook your heels under the lever ...
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Leg Extentions

Primary Muscle Group: Legs Instructions Sit in the seat and hook your feet under the padded bar.  Now extend your ...
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Squats

Primary Muscle Group: Legs Instructions With the barbell on a rack, step under it so that it rests across the ...
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Cable Chest Press

Primary Muscle Group: Chest Instructions Start off by grasping the handles, making sure your upper arms are at a 45 ...
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Bodyweight Flyes

Primary Muscle Group: Chest Instructions Start off by grabbing two EZ bars and placing them on the ground next to ...
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Bent-Forward Cable Crossovers

Primary Muscle Group: Chest Instructions Using two floor-level pulleys, grasp a handle in each hand and bend forward, extending your ...
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CHEST EXERCISES


Incline Chest Machine

Primary Muscle Group: Chest Instructions Adjust the seat so the handle bars are just below the pectoral muscle.  Sit in the ...
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Cable Chest Press

Primary Muscle Group: Chest Instructions Start off by grasping the handles, making sure your upper arms are at a 45 ...
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Step-ups

Primary Muscle Group: Legs Instructions Start off by standing on the ground with one foot completely on the box.  Now ...
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Front Dumbbell Squats

Primary Muscle Group: Legs Instructions Start off by getting into a stance where your feet are slightly wider than shoulder ...
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Lunges

Primary Muscle Group: Legs Instructions Using a Barbell or dumbbells stand upright with your feet together.  Keeping your head up, ...
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Leg Curls

Primary Muscle Group: Chest Instructions Lie face down on a leg curl machine and hook your heels under the lever ...
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Standing Cable Crossovers

Primary Muscle Group: Chest Instructions To do this movement from a standing position, take hold of handles attached by cables ...
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Machine Flys

Primary Muscle Group: Chest Instructions Many gyms are equipped with a variety of “pecdecks” that approximate the flying motion.  When ...
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Bodyweight Flyes

Primary Muscle Group: Chest Instructions Start off by grabbing two EZ bars and placing them on the ground next to ...
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Bent-Forward Cable Crossovers

Primary Muscle Group: Chest Instructions Using two floor-level pulleys, grasp a handle in each hand and bend forward, extending your ...
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Barbell Incline Bench Presses

Primary Muscle Group: Chest Instructions Lie back on an incline bench.  Reach up and grasp the bar with a medium-wide ...
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Dumbbell Flys

Primary Muscle Group: Chest Instructions Lie on the bench with the dumbbells held straight overhead, palms facing each other.  Now ...
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Barbell Bench Presses

Primary Muscle Group: Chest Instructions Lie on a flat bench, knees bent, feet flat on the bench or floor.  Your ...
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Rowing T-Bar with Cable

Primary Muscle Group: Back Instructions Take hold of the handles and sit with your feet braced against the crossbar, knees ...
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Wide-Grip Seated Cable Row

Primary Muscle Group: Back Instructions Take hold of the bar or handles with a slightly wider than shoulder width grip, ...
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LEG EXERCISES


Good Mornings

Primary Muscle Group: Legs Instructions Standing with feet a few inches apart, hold a barbell across the back of your ...
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Single Leg Deadlift

Primary Muscle Group: Legs Instructions Start off by grabbing two dumbbells, one in each hand and placing them directly in ...
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Standing Leg Curls

Primary Muscle Group: Legs Instructions Each machine may vary, place one knee on the pad and the other leg will ...
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Step-ups

Primary Muscle Group: Legs Instructions Start off by standing on the ground with one foot completely on the box.  Now ...
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Hip Abduction

Primary Muscle Group: Legs Instructions Start off by sitting down, making sure your back is pressed firmly against the back ...
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Glute Kickbacks

Primary Muscle Group: Legs Instructions Start off by attaching the cuff to your ankle, now face the weight stack from ...
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Barbell Hip Thrust

Primary Muscle Group: Legs Instructions Start off by sitting on the ground, with the bottom of your shoulder blades positioned ...
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Straight Leg Dead Lifts

Primary Muscle Group: Legs Instructions Take ahold of a barbell as for deadlifts and come up to a standing position.  ...
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Front Dumbbell Squats

Primary Muscle Group: Legs Instructions Start off by getting into a stance where your feet are slightly wider than shoulder ...
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Lunges

Primary Muscle Group: Legs Instructions Using a Barbell or dumbbells stand upright with your feet together.  Keeping your head up, ...
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Leg Curls

Primary Muscle Group: Chest Instructions Lie face down on a leg curl machine and hook your heels under the lever ...
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Leg Extentions

Primary Muscle Group: Legs Instructions Sit in the seat and hook your feet under the padded bar.  Now extend your ...
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Squats

Primary Muscle Group: Legs Instructions With the barbell on a rack, step under it so that it rests across the ...
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T-Bar Rows

Primary Muscle Group: Back Instructions Standing with your feet close together, knees slightly bent, bend down and grasp the handles ...
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Skullcrusher

Primary Muscle Group: Arms Instructions Start off by grabbing the EZ bar and sit down on the bench.  Your legs ...
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SHOULDER EXERCISES


Seated Cable Shoulder Press

Primary Muscle Group: Shoulders Instructions Start off by clutching the handles and return to having your back pressed firmly against ...
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Good Mornings

Primary Muscle Group: Legs Instructions Standing with feet a few inches apart, hold a barbell across the back of your ...
Read More

Straight Leg Dead Lifts

Primary Muscle Group: Legs Instructions Take ahold of a barbell as for deadlifts and come up to a standing position.  ...
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Squats

Primary Muscle Group: Legs Instructions With the barbell on a rack, step under it so that it rests across the ...
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Shrugs

Primary Muscle Group: Back Instructions Stand upright, arms at sides, a heavy dumbbell in each hand.  Raise your shoulders up ...
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Leverage Shrug

Primary Muscle Group: Back Instructions Start off by bending your knees until you’re able to grab the handles.  Grasp the ...
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Lying Dumbbell Extensions

Primary Muscle Group: Arms Instructions Lie on a bench, head even with the end, knees bent, and feet flat on ...
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Decline Crunches

Primary Muscle Group: Abs ​ Instructions: Secure your legs at the end of the decline bench and lie down.  Now ...
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