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Bicep Exercise Instructions

Dumbbell Curls - Biceps: Hold one dumbbell in each hand. Standing with your feet shoulder width apart, hold the dumbbells to your side with palms facing. Lift one dumbbell at a time towards your chest curling your arm. Rotate your palm toward your body until your bicep is fully contracted. Lower the dumbbell back down to starting position rotating your palm back. Then do same movement with other arm and repeat each arm until desired repetitions. Make sure you have the proper weight where you can maintain proper form without rocking or swinging your arms and are always in control. Make sure you fully stretch and contract the bicep every time.

Hammer Curl - Biceps: With a dumbbell in each hand stand with your arms naturally to your sides palms facing each other. Keeping your elbows locked to your sides curl the dumbbells up towards your shoulders keeping your palms facing each other. Make sure to contract your bicep at the top. Then slowly lower the weights back to the starting position.

Tricep Exercise Instructions

Dumbbell Extensions - Triceps: Hold a dumbbell in one hand. Lift the dumbbell over your head so you arm is up in the air and your fist is pointing toward the ceiling. With your elbow pointing up lower the dumbbell behind your head until your tricep is fully stretched. Then lift the dumbbell back up towards the ceiling straitening your arm. Do desired repetitions then switch other arm and repeat. Make sure your elbow is pointing up and do not swing the weight.

Tricep Pull Downs - Triceps: Use an upper cable of the cable machine with a two handed handle attached. Face the machine with the handle in front of your body. Keep your feet shoulder distance apart and your knees bent. Start with bar up by your chest or shoulders and elbows bent. Pull the bar below your waist and straighten your arms until they are only slightly bent. Then slowly raise handle back up to starting position and repeat.

Shoulder & Back Exercise Instructions

Cable Internal Rotation - Upper Back: Using cable crossover machine, sit next to the machine with one side of your body facing the machine. Grab a handle that is attached to the lower cable next to that side of your body. Bend your elbow to a 90 degree angle with your hand pointing away from your body towards the machine. Leave enough space between your body and machine for movement. Width your arm locked in a 90 degree angle rotate your arm inward so your hand ends up pointing towards the other side of your body. Then release and slowly return your arm to starting position.

Dumbbell Press - Shoulders: Hold one dumbbell in each hand. Start with the dumbbells at shoulder height with your palms facing in toward your body and your elbows pointing out. Push the dumbells up above your head while rotating your hands so your thumbs are facing. Raise the weights until your arms are extended and the dumbbells touch. Slowly lower the weights and rotate your hands to the starting position. Repeat for the desired repetitions. Make sure you keep yor abs and lower back tight during the entire exercise and control the dumbbells the entire time.

Front Dumbbell Raises - Shoulders: Hold a dumbbell in each hand. Stand with your feet shoulder width apart. Bend you knees slightly. Hold the dumbbells in front of you with your palms facing your body. With one arm raise a dumbbell in front of you until your arm is straight forward in front of your body with your hand a little above shoulder height. Slowly lower the weight down to starting position and then repeat with other arm. Keep repeating until desired repetitions with each arm. Be sure you are in constant control of the weight and slowly lower the weight with every repetition.

Rocky Press - Shoulders: Use small weight bar or dumbbells either standing or sitting. With weight in front of your body, lift above your head until your arms are extended. Then lower to behind your head just above your shoulders. Raise back up to arms length above your head and then lower back in front of you to your starting position. All steps are considered one repetition.

Shrugs - Traps: Use a pair of dumbells or a barbell. Hold the weight with arms straight down and arms locked. Keeping your arms locked raise your shoulders towards your ears as high as you can while keeping your back and abs tight. When your shoulders have reached their peak, slowly rotate your shoulders backwards slightly as you lower the weight to the starting position. Then repeat for desired repetitions.

Ab & Lower Back Exercise Instructions

Leg Raises - Lower Abs: Start out by lying flat on your back with your palms down. Lift your shoulders slightly up. Keeping your legs slightly bent raise them to between 12 and 18 inches off the floor, then slowly lower them to about 6 inches off the surface. Repeat as many repetitions as possible. Make sure you keep your back straight and your hands on the floor.

Supermans - Lower Back: Lie on the floor face down with your arms stretched out above your head. Lift your arms, legs and chest off the ground and hold for 2 to 3 seconds while contracting your lower back muscles. Lower your arm, legs and chest to the flower and repeat.

Leg Exercise Instructions

Lunges - Quadriceps, Glutes, and Hamstrings: Take a strong normal width stance. With your right leg take a big step forward and lower your body until your right quad is slightly lower than parallel with the ground. Keep your left foot pivoted on the ground without touching your left knee. Use your right leg to bring yourself back to standing position. Then repeat with your left leg and keep alternating until you reach desired repetitions. Alwasy keep your back straight during this exercise.