Exercise Muscle Worked Description
Barbell Curl Biceps, Forearms
Stand up straight with a shoulder width grip on a
barbell. Arms hanging straight down with the bar
across your upper thighs. Keep your upper arms
pinned against your body throughout the
movement. Moving only the hands and forearms
curl the bar up in a semicircles from your thighs to
your chin. Lower the bar slowly and repeat.
Barbell Pullover Chest, Triceps,

Serratus, Upper-
Back
Lie on your back on a flat bench. Position your
head so that it is at the very end of the bench or
hanging over just a little. Have a barbell positioned
on the floor behind your head. Reach back and
grasp the bar with a grip that is slightly narrower
than shoulder width. Pull the bar over your head
while keeping your elbows bent throughout the
movement. Lower and repeat.
Barbell Shrugs Trapezuis, Neck,

Upper Back
Stand erect holding a barbell with hands spaced
about shoulder width apart and at arms length in
front of you. Shrug your shoulders up like you are
trying to have them touch your ears. Do not bend
the elbows during the movement. Lower and
repeat.

Bench Press Pectorals,
Deltoids, Triceps
Lying on your back on a flat bench, grip the barbell
slightly wider than shoulder width apart. Lower the
bar until it touches the middle of your chest. Do not
allow the bar to rest on your chest. Be sure your
upper arms travel directly out to your sides and you
keep your elbows back. Return to the starting
position and repeat.

Bent Over Row Primarily for the
Latissimus
muscle of the
upper back,
Trapezius,
Erector Spinae,
Posterior

Deltoids, Biceps
Begin with your feet slightly wider than shoulder
width apart. Bend over at the waist until your upper
torso is parallel with the floor. Bend your knees
slightly to relieve stress to the lower back. Grab the
barbell with a shoulder width grip; your palms
should be facing your legs. Making sure your upper
arms travel out to your sides and keep your elbows
back, pull the bar up until it touches your stomach.

Lower and repeat.
Concentration Curls Biceps In a seated position bend forward with your upper
arm braced against the inside of your thigh.
Holding a dumbbell in your hand curl it up while
keeping your upper arm locked against your thigh.
Lower and repeat.
8

Crunches Upper
Abdominals
Lie flat on the floor with your arms folded across
your chest, your feet resting on a bench and knees
bent. Curl your shoulders and upper body up
toward your knees, lower and repeat.
Deadlifts Back, especially
the lower back,

Hip, Thigh
Stand with a barbell in front of you. Bend down
and grip the barbell having one palm facing you
and the other facing away from you. From this
squat like position with your arms straight, back
straight and head up; lift the weight up keeping the
bar in constant contact with the body. In the
standing erect position squeeze your shoulders
back. Lower and repeat.

Dumbbell Bench
Press
Pectorals,
Deltoids, Triceps.
This movement is performed just like the barbell
bench press only you will be using a dumbbell in
each hand. This allows you to bring the weight
lower as there is no bar to touch your chest. The
dumbbell press requires more practice and balance.

Dumbbell Flyes Pectorals and
Frontal Deltoids

Lie on your back on a flat bench with a dumbbell
held in each hand at arms length above your chest.
Bend your elbows slightly. Lower the dumbbells
out and away from your body until your upper arms
are below your bodyline and you feel a good stretch
in your chest. Do not allow the dumbbells to go
below your bodyline as that is an excessive stretch
and places too much stress on the muscles and
joints. Return and repeat. Your movement should
resemble that of your attempting to huge a huge
tree. Keep arms fixed throughout the movement.

Dumbbell Lunges Thighs,
Quadriceps,
Buttocks, Hips,
Hamstrings
Stand erect with a dumbbell in each hand holding
them at arms length at your sides. Start with your
feet together, chest held high. Step forward with
one foot until your upper thigh is parallel with the
floor and your back knee is just touching the floor.
Do not allow the knee to rest on the floor. Push
back up and return to the starting position. Switch
back and forth with each leg until the desired
number of repetitions are completed.

Dumbbell Press Deltoids, Triceps,
Trapezius
Sit up straight at the end of a flat bench with a
dumbbell in each hand at shoulder level, the inside
plates of the dumbbells should be to the outside of
your deltoids. The palm of both hands must be
facing forward. Now press both arms straight up
and overhead. Lower and repeat.
9

Dumbbell Shrug Trapezuis, Neck,
Upper Back
Stand erect holding a dumbbell in each hand with
your arms extended straight down by your side.
Shrug your shoulders up like you are trying to have
them touch your ears. Do not bend the elbows
during the movement. Lower and repeat.
Incline Barbell Press Pectorals,

Deltoids, Triceps
Lie on an incline bench that is set at an angle
between 25 and 45 degrees. Taking a grip wider
than shoulder width, remove the bar from the rack
and lower it to your upper chest. Return and repeat.

Military Press Deltoids, Triceps,
Trapezius
Stand erect with your feet spaced about shoulder
width apart. Bend the knees slightly. Take a
shoulder width grip on a barbell, palms facing away
from the body. The bar should be resting across
your shoulders and upper chest. Press the bar
upward over your head until your elbows lock.
Lower and repeat.
One Arm Dumbbell
Rows
Primarily for the
Latissimus
muscle of the
upper back,

Biceps
Position yourself bent over with your left knee and
left hand on the edge of a flat bench. Reach down
and grab a dumbbell. Pull the dumbbell up to your
body. The motion is similar to that of trying to pull
start a lawnmower. Perform the desired number of
repetitions and switch to the other side.

One Arm Triceps
Extensions
Triceps Sitting on the end of a flat bench while holding a
dumbbell in one hand, raise the arm holding the
dumbbell straight up overhead. Keep your upper
arm in close to your head throughout the
movement. Bend you forearm at the elbow and
lower the dumbbell behind the held. Return and
repeat.

One Leg Calf Raise Gastrocnemius,
Soleus
Stand erect holding a dumbbell in your right hand
arms length at your side. Your right foot should be
on a 2 x 4 block of wood. Heel on the floor with
only the toes and ball of your foot on the 2 x 4.
Stabilize yourself by holding onto something with
your left hand. Curl your left leg behind you. Now
rise up on your toes as high as you can. Lower and
repeat for the desired number of repetitions.
Change sides and repeat the process for the other
side.
Reverse Crunch Lower Abdomen. Lie flat on your back on the floor. Bend your knees
and begin to lift and curl your feet and knees up
and toward your upper torso. Try to touch your
upper thighs with your torso, almost like you are
doing a leg-lift only more of a curl is required.
10

Reverse Curls
Forearms, Biceps Stand erect while holding a barbell at arms length
in front of you, the bar touching your upper thighs
and your palms facing your thighs. This is a reverse
grip from the barbell curl. Keep your elbows fixed
to your sides and curl the weight upward.
Seated Alternate.