Barbell Tricep Extension
Hold a barbell with hands a little closer together than shoulder width. Lie on an incline bench and position your head at the top.
Lunges
Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride.
One Leg Barbell Squat
Use a 12 to 18 inch box or bench for this exercise – the higher the box, the more difficult the exercise. Place a barbell behind your head at the base of your neck. Grasp the barbell with both hands with a wider than shoulder width grip.
Stiff Leg Barbell
Place a barbell on your shoulders. Keep your head up and your back completely straight.
Front Dumbbell Raise
Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked.
Upright Barbell Row
Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body.
Barbell Squat
Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart.
Incline Dumbbell Press
Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs.
Dumbbell Hammer Curls
With a dumbbell in each hand, stand with your arms hanging at your sides, and palms are facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift.
Crunches
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
