Exercise

1. Dumbbell Exercises for Legs
Squat
- Stand up and hold one dumbbell with both hands in front of
your thighs.
- Lower your body by bending your knees until they form a 90
degree angle and raise yourself back up after a short pause.
- Keep your upper body steady throughout.
Reverse Lunge
- Stand up and hold one dumbbell on each hand along the sides
of your body, palms facing your body.
- Place a foot back and bend your knees in order to bring down
your body until your knees form 90 degree angles and raise
yourself back up after a short pause.
- Keep your upper body steady throughout.
.
Stationary Lunge
- Stand up with one foot in front, one foot back and hold one
dumbbell on each hand along the sides of your body, palms
facing each other.
- Lower yourself without moving your feet until your knees
form 90 degree angles and raise yourself back up after a short
pause.
- Keep your upper body steady throughout.
Dumbbell Swing Through
- Hold one dumbbell with both hands between your legs and
crouch down until your knees are at 90 degree angles.
- Lift yourself to a standing position while bringing the
dumbbell up above your head and slowly return to starting
position after a short pause.
- Keep your back straight throughout.
Stiff Legged Dead Lift
- Stand up and hold one dumbbell in each hand against the
sides of your body, palms facing each other.
- Lower the dumbbells by bending your hips forward and raise
yourself back up again after a short pause.
- Keep your back straight throughout.
Toe Raise
- Stand up and hold one dumbbell in each hand against the
sides of your body, palms facing each other.
- Lift your heels from the ground by pushing on your toes and
lower yourself back down after a short pause.
- Keep the rest of your body still throughout.

2. Barbell Exercises for Legs
Barbell Squat
- Place a barbell on top of your shoulders behind your neck and
crouch down until your thighs are parallel to the ground.
- Push up with your legs and buttocks to stand up and slowly
bring yourself back down after a short pause.
- Keep your back straight throughout.
Barbell Half Squat
- Place a barbell on top of your shoulders behind your neck and
crouch down until your knees are at 90 degree angles.
- Push up with your legs and buttocks to stand up and slowly
bring yourself back down after a short pause.
- Keep your back straight throughout.
Barbell Half Squat - Wide-Stance
- Place a barbell on top of your shoulders behind your neck and
crouch down until your knees are at 135 degree angles.
- Push up with your legs and buttocks to stand up and slowly
bring yourself back down after a short pause.
- Keep your back straight throughout.
Barbell Front Lunge
- Stand up and place a barbell on top of your shoulders behind
your neck.
- Take a wide step forward so that your knee shows a 90 degree
angle and slowly bring yourself back up after a short pause.
Alternate feet between repetitions.
- Keep your back straight throughout.
Barbell Calf Raise - Seated
- Sit down on the bench, place the front of your feet on top of
the step and hold a barbell with both hands on top of your
thighs.
- Raise the barbell by standing on your toes and slowly lower it
back down after a short pause.
- Make sure that only the calf muscles are exercising.
Barbell Calf Raise - Standing
- Stand up, place the front of your feet on top of a small step
and hold a barbell on top of your shoulders behind your neck.
- Raise yourself by standing on your toes and slowly lower
yourself back down after a short pause.
- Make sure that only the calf muscles are exercising.

3. Dumbbell Exercises for the Chest
Bench Press
- Lie down on your back on a bench and hold 2 dumbbells at
chest level along your body, palms facing your feet.
- Raise the dumbbells straight up until your elbows are close to
being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when
lowering them back.
Bench Press (Neutral Grip)
- Lie down on your back on a bench and hold 2 dumbbells at
chest level along your body, palms facing each other.
- Raise the dumbbells straight up until your elbows are close to
being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when
lowering them back.
Incline Bench Press
- Lie down on your back on an inclined bench and hold 2
dumbbells at chest level along your body, palms facing
forward.
- Raise the dumbbells straight up until your elbows are close to
being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when
lowering them back.
Incline Bench Press (Neutral Grip)
- Lie down on your back on an inclined bench and hold 2
dumbbells at chest level along your body, palms facing each
other.
- Raise the dumbbells straight up until your elbows are close to
being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when
lowering them back.
Decline Bench Press
- Lie down on your back on a decline bench and hold 2
dumbbells at chest level, palms facing forward.
- Raise the dumbbells straight up until your elbows are close to
being locked and lower them back slowly after a short pause.
- Breathe out when raising the dumbbells and breathe in when
lowering them back
Lying Fly
- Lie down on your back on the bench and grab one dumbbell
with each hand at body height, elbows just slightly arched.
- Raise the dumbbells until they are side by side on top of you
and slowly lower them back after a short pause.
- Try to maintain the same angle in your elbows throughout.

4. Dumbbell Exercises for the Chest
Incline Fly
- Lie down on your back on an incline bench and grab one
dumbbell with each hand at body height, elbows just slightly
arched.
- Raise the dumbbells until they are side by side on top of you
and slowly lower them back after a short pause.
- Try to maintain the same angle in your elbows throughout.
Straight-Arm Pullover
- Lie down on your back on one end of the bench and hold one
dumbbell with both hands above your chest area, arms
extended.
- Raise the dumbbell straight up until your arms are
perpendicular to the floor and lower it back after a short pause.
- Keep your arms extended throughout by keeping still the
angle of your elbows.
Bent-Arm Pullover
- Lie down on your back on one end of the bench and hold 2
dumbbells below your head level, elbows at 90 degree angles.
- Raise both dumbbells until they are next to your chest while
maintaining a 90 degree angles in your elbows and lower them
back after a pause.
- Breathe out when raising the dumbbells and breathe in when
lowering them back.

5. Barbell Exercises for the Chest
Bench Press
Lie down on your back on the bench and grasp the barbell with
both hands in a medium-grip position.
Push the barbell straight up until your elbows are close to being
locked and lower it back slowly after a short pause.
Breathe out while pushing the bar and breathe in while
lowering it back.
Bench Press - Close-Grip
Lie down on your back on the bench and grasp the barbell with
both hands in a close-grip position.
Push the barbell straight up until your elbows are close to being
locked and lower it back slowly after a short pause.
Breathe out while pushing the bar and breathe in while
lowering it back.
Bench Press - Wide-Grip
Lie down on your back on the bench and grasp the barbell with
both hands in a wide-grip position.
Push the barbell straight up until your elbows are close to being
locked and lower it back slowly after a short pause.
Breathe out while pushing the bar and breathe in while
lowering it back.
Bench Press - Incline
Lie down on your back on the incline bench and grasp the
barbell with both hands in a medium-grip position.
Push the barbell straight up until your elbows are close to being
locked and lower it back slowly after a short pause.
Breathe out while pushing the bar and breathe in while
lowering it back.
Bench Press - Incline; Wide-Grip
Lie down on your back on the incline bench and grasp the
barbell with both hands in a wide-grip position.
Push the barbell straight up until your elbows are close to being
locked and lower it back slowly after a short pause.
Breathe out while pushing the bar and breathe in while
lowering it back.
Bench Press - Decline
Lie down on your back on the decline bench and grasp the
barbell with both hands in a close-grip position.
Push the barbell straight up until your elbows are close to being
locked and lower it back slowly after a short pause.
Breathe out while pushing the bar and breathe in while
lowering it back.

6. Barbell Exercises for the Chest
Bench Press - Decline; Wide-Grip
Lie down on your back on the decline bench and grasp the
barbell with both hands in a wide-grip position.
Push the barbell straight up until your elbows are close to being
locked and lower it back slowly after a short pause.
Breathe out while pushing the bar and breathe in while
lowering it back.
Bench Press - Decline; to Neck
Lie down on your back on the decline bench and grasp the
barbell with both hands in a medium-grip position.
Push the barbell straight up until your elbows are close to being
locked and lower it back slowly after a short pause.
Breathe out while pushing the bar and breathe in while
lowering it back.
Barbell Pullover - Bent-Arm
Lie down on your back on one end of the bench and hold the
barbell below your head height, elbows at 90 degree angles.
Raise the barbell and bring it on top of your chest while
keeping the angles in your elbows still and slowly return to
starting position.
Breathe out while raising the barbell and breathe in while
lowering it back.
Barbell Pullover - Straight-Arm
Lie down on your back on one end of the bench and hold the
barbell at your head height, arms extended.
Raise the dumbbell up until your arms are perpendicular to the
floor and slowly return to starting position.
Breathe out while raising the barbell and breathe in while
lowering it back.
Barbell Pullover - Straight-Arm; Across Bench; Close-Grip
Lie down on your back across the bench and hold the barbell at
your head height, arms extended.
Raise the dumbbell up until your arms are perpendicular to the
floor and slowly return to starting position.
Breathe out while raising the barbell and breathe in while
lowering it back.

7. Dumbbell Exercises for Biceps
One-at-a-Time Biceps Curl
- Grab one dumbbell in each hand, palms facing forward.
- One arm at a time, raise one dumbbell by curling your elbow
and lower it back down after a short pause.
- Alternate hands after the full motion is completed.
Alternated Biceps Curl
- Stand up and hold one dumbbell with each hand down the
side of your body, palms facing each other.
- Raise one dumbbell until it reaches your shoulder's height and
while slowly lowering it back down after a short pause, start
raising the other one.
- Try NOT to jerk your upper body in an effort to help you lift
the weights.
Hammer Curl
- Grab one dumbbell in each hand along the sides of your body,
palms facing your body.
- Raise both dumbbells by curling your elbows and lower them
down after a short pause.
- Keep your upper arms still throughout.
Seated Alternated Biceps Curl
- Sit down on a bench and hold one dumbbell with each hand
down the side of your body, palms facing each other.
- Raise one dumbbell until it reaches your shoulder's height and
while slowly lowering it back down after a short pause, start
raising the other one.
- Try NOT to jerk your upper body in an effort to help you lift
the weights.
Seated Biceps Curl
- Sit down on a bench and hold one dumbbell with each hand
down the side of your body, palms facing each other.
-Raise both dumbbells until they reach your shoulders' height
and slowly lower them down after a short pause.
-Try NOT to jerk your upper body in an effort to help you lift the
weights.
Incline Biceps Bench Curl
- Sit down on an inclined bench and hold one dumbbell in each
hand down the sides of your body, palms facing each other.
- Raise both dumbbells until they reach your shoulder levels
and lower them back down after a short pause.
- Try NOT to jerk your upper body in an effort to help you lift
the weights.

8. Dumbbell Exercises for Biceps
Concentration Biceps Curl
- Stand behind an inclined bench and rest one arm on the back
support while holding a dumbbell, palm facing up.
- Raise the dumbbell up to your shoulder and lower it back
down after a short pause.
- Only your lower arm should move throughout the exercise.
Seated Concentration Curl
- Sit on a bench, rest one arm against your thigh and hold a
dumbbell with that hand down between your legs, palm facing
the other leg.
- Raise the dumbbell until it reaches your shoulder and slowly
lower it back down after a short pause. Alternate after a set.
- Try NOT to jerk your upper body in en effort to help you lift
the weight.
Supine Biceps Curl
- Lie down on your back on a bench and hold one dumbbell on
each hand on each side of the body, below body height, palms
facing up.
- Raise the dumbbells until they reach your body's height and
slowly lower them back down after a short pause.
- Breathe out when lifting and breathe in when lowering back.

9. Barbell Exercises for Biceps
Barbell Biceps Curl - Standing
Stand up and hold the barbell with your hands, palms facing
forward in a medium-grip position.
Raise the barbell up towards your shoulders and slowly lower it
back down after a short pause.
Keep your back and upper arms still throughout.
Barbell Biceps Curl - Standing; Close-Grip
Stand up and hold a barbell with your hands, palms facing
forward in a close-grip position.
Raise the barbell up towards your shoulders and slowly lower it
back down after a short pause.
Keep your back and upper arms still throughout.
Barbell Biceps Curl - Standing; Close-Grip; Against Wall
Stand up with your back against the wall and hold a barbell
with your hands, palms facing forward in a close-grip position.
Raise the barbell up towards your shoulders and slowly lower it
back down after a short pause.
Keep your back and upper arms still throughout.
Barbell Biceps Curl - Standing; Close-Grip; Concentrated
Sit on one end of a bench and hold the barbell at ankle height,
palms facing forward in a close-grip position.
Raise the barbell up towards your shoulders and slowly lower it
back down after a short pause.
Keep your back and upper arms still throughout.
Barbell Biceps Curl - Prone
Lie prone on an elevated bench and hold the barbell straight
below your shoulders, hands in a medium-grip position.
Raise the barbell up towards your shoulders and slowly lower it
back down after a short pause.
Breathe out while lifting and breathe in while lowering back.
Barbell Biceps Curl - Prone; Close-Grip
Lie prone on an elevated bench and hold the barbell straight
below your shoulders, hands in a close-grip position.
Raise the barbell up towards your shoulders and slowly lower it
back down after a short pause.
Breathe out while lifting and breathe in while lowering back.

10. Barbell Exercises for Triceps
Barbell Triceps Extension - Incline
Sit on an incline bench and hold a barbell behind your
shoulders, upper arms pointing up, elbows at 90 degree angles.
Raise the barbell by straightening your arms and slowly lower it
back after a short pause.
Keep your upper arms still throughout.
Barbell Triceps Extension - Standing
Stand up and hold a barbell behind your shoulders, upper arms
pointing up and elbows at 90 degree angles.
Raise the barbell by straightening your arms and slowly lower it
back after a short pause.
Be careful not to lower the barbell too low to the point where it
is difficult to raise it back.
Barbell Triceps Extension - Seated
Sit on one end of the bench and hold a barbell behind your
head, upper arms pointing up, elbows at 90 degree angles.
Raise the barbell by straightening your arms and slowly lower it
back after a short pause.
Keep your upper arms still throughout.
Barbell Triceps Extension - Lying; to Forehead
Lie down on your back on a bench and hold a barbell with both
hands just above your forehead, upper arms straight up.
Raise the barbell by straightening your arms and slowly lower it
back after a short pause.
Keep your upper arms still throughout.
Barbell Triceps Extension - Lying; to Chin
Lie down on your back on a bench and hold a barbell with both
hands just above your chin, upper arms straight up.
Raise the barbell by straightening your arms and slowly lower it
back after a short pause.
Keep your upper arms still throughout.
Barbell Triceps Extension - Lying; Kick-Back
Lie down on your back on a bench and hold the barbell below
your head, upper arms parallel to the floor, elbows at 90
degree angles.
Raise the barbell by straightening your arms and slowly lower it
back after a short pause.
Keep your upper arms still throughout.

11. Dumbbell Exercises for Triceps
Two-Arms Triceps Extension
Stand up and hold one dumbbell with both hands behind your
head, upper arms pointing straight up.
Raise the dumbbell up by curling your elbows and slowly lower
it back after a short pause.
Your upper arms should remain still throughout.
One-Arm Triceps Extension
Stand up and hold one dumbbell with one hand behind your
head, elbow at a 90 degree angle, upper arm straight up.
Raise the dumbbell with one hand until your arm is close to
being fully extended and slowly lower it back after a short
pause. Alternate after a set.
Keep your upper arm still throughout.
Seated Triceps Extension
Sit down and hold one dumbbell with both hands behind your
head, elbows at 90 degree angles, upper arms straight up.
Raise the dumbbell with both hands until your arms are close
to being fully extended and slowly lower it back after a short
pause.
Keep your upper arms still throughout.
Triceps Kickback
Put your knee and hand on a bench and grab a dumbbell with
your other hand, palm facing your body, upper arm parallel to
your body.
Push the dumbbell back by extending your elbow and allow it
to slowly return after a short pause.
Keep your upper arm still throughout.
Bent-Over One-Arm Triceps Extension
Sit down, crouch forward and hold one dumbbell with one
hand, elbow at a 90 degree angle, palm facing your body.
Raise the dumbbell with one hand until your arm is parallel to
the ground and slowly lower it back after a short pause.
Alternate after a set.
Keep your upper arm still throughout.
Lying Triceps Extension
Lie down on your back on a bench and hold a dumbbell in each
hand, palms facing up, upper arms pointing the ceiling.
Raise the dumbbells by extending your elbows and allow them
to slowly return after a short pause.
Keep your upper arms still throughout.

12. Dumbbell Exercises for Triceps
Triceps Bench Press
Lie down on your back on a bench and hold the dumbbells on
your sides just above your chest, palms facing each other.
Push the dumbbells straight up until your arms are close to
being fully extended and slowly lower them back after a short
pause.
Breathe out when pushing the dumbbells up and breathe out
when lowering them back down.

13. Dumbbell Exercises for Shoulders
Palms-In Shoulder Press
Stand up and hold two dumbbells at shoulder level, palms
facing each other.
Push the dumbbells straight up until your elbows come close to
locking and lower them back down after a short pause.
Be careful NOT to jerk your back in an effort to help you raise
the dumbbells.
.
Back SupportedPalms-In Shoulder Press
Sit on a bench (or chair) and hold two dumbbells at shoulder
level, palms facing each other.
Push the dumbbells straight up until your elbows come close to
locking and lower them back down after a short pause.
Be careful NOT to jerk your back in an effort to help you raise
the dumbbells.
Palms-In Alternated Shoulder Press
Stand up and hold two dumbbells, one at shoulder level and
the other high with your arm extended, palms facing each
other.
Push one dumbbell straight up until your elbow comes close to
locking and lower it back down after a short pause. Alternate
hands.
Be careful NOT to jerk your back in an effort to help you raise
the dumbbells.
Seated Palms-In Alternated Shoulder Press
Sit on a bench and hold two dumbbells, one at shoulder level
and the other high with your arm extended, palms facing each
other.
Push one dumbbell straight up until your elbow comes close to
locking and lower it back down after a short pause. Alternate
hands.
Be careful NOT to jerk your back in an effort to help you raise
the dumbbells.
Shoulder Press
Stand up and hold two dumbbells close to your shoulders,
palms facing forward.
Raise the dumbbells straight up until your elbows come close
to locking and lower them back after a short pause.
Be careful NOT to jerk your back in an effort to help you raise
the dumbbells.
Seated Shoulder Press
Sit on a bench and hold two dumbbells at shoulder level, palms
facing forward.
Push the dumbbells straight up until your elbows come close to
locking and lower them back down after a short pause.
Be careful NOT to jerk your back in an effort to help you raise
the dumbbells.

14. Dumbbell Exercises for Shoulders
Back SupportedShoulder Press
Sit on a bench with support for you back and hold two
dumbbells at shoulder level, palms facing each other.
Raise the dumbbells straight up until your elbows come close
to locking and lower them back down after a short pause.
Be careful NOT to jerk your back in an effort to help you raise
the dumbbells.
.
Lateral Raise
Stand up and hold one dumbbell with each hand in front of
your hips, palms facing each other.
Raise the dumbbells to your sides until your arms are close to
being parallel to the ground and lower them back down after a
short pause.
Try to maintain the angles in your elbows still throughout.
Bent-Over One-Arm Deltoid Raise
Bend down and hold one dumbbell with one hand between
your legs, knees slightly bent.
Raise the dumbbell to your side until your arm is parallel to the
ground and lower it back down slowly after a short pause.
Keep your back straight throughout.
Seated Side Lateral Raise
Sit on one end of the bench and hold one dumbbell with each
hand down the side of your body.
Raise both dumbbells sideways until your arms are parallel to
the ground and lower them back down slowly after a short
pause.
Keep your back straight throughout.
Bent-Over Rear Deltoid Raise
Sit on one end of the bench and lower your body as to hold one
dumbbell in each hand just below the floor.
Raise both dumbbells to your sides until your arms are close to
being parallel to the ground and lower them back down slowly
after a short pause.
Maintain the same small arch in your elbows throughout.
Straight-Arm Front Deltoid Raise
Stand up and hold one dumbbell in each hand in front of your
thighs.
Raise the dumbbells to your shoulder level and continue on to
raising them up at arms' length and lower them back down
slowly after a pause.
Keep your arms extended throughout.

15. Dumbbell Exercises for Shoulders
Upright Row
Stand up and hold one dumbbell in each hand in front of your
thighs.
Raise both dumbbells until your arms are parallel to the ground
and lower them back down slowly after a short pause.
Be careful NOT to jerk your back in an effort to help you raise
the dumbbells.
.
Front Raise
Stand up and hold one dumbbell with each hand in front of
your thighs, palms facing your body.
Raise the dumbbells forward then up until your arms are close
to being parallel to the ground and lower them back down after
a short pause.
Keep your arms extended throughout.
Shoulder Shrug
Stand up and hold one dumbbell with each hand in front of
your thighs, palms facing your body.
Raise the dumbbells straight up by raising your shoulders and
lower them back after a short pause.
Keep your arms extended throughout.
Push Press
Stand up and hold two dumbbells just above your shoulders,
palms facing each other, knees arched.
Push the dumbbells straight up until your arms are close to
locking and lower them back down slowly after a short pause.
Breathe out when pushing up and breathe in when lowering
back.
Crouched Rear Deltoid Row
Crouch by bending your hips and knees and hold one dumbbell
with each hand close to your knees, palms facing backwards.
Raise the dumbbells straight up until your elbows form a 90
degree angle and lower them back down after a short pause.
Try to focus on only moving your arms during the exercise.

16. Barbell Exercises for Shoulders
Barbell Upright Row
Stand up and hold the barbell with your hands in front of your
thighs, hands at a medium-grip position, palms facing
backwards.
Raise the barbell until it reaches the top of your chest and
lower it back down slowly after a short pause.
Be careful not to jerk your back in an effort to help you raise
the barbell.
Military Press - Seated
Sit on one end of the bench and hold the barbell in front of
your neck, just above your shoulders.
Push the barbell straight up until your elbows come close to
locking and lower it back down slowly after a short pause.
Be careful not to jerk your back in an effort to help you raise
the barbell.
Military Press - Standing
Stand up and hold the barbell in front of your neck, just above
your shoulders.
Push the barbell straight up until your elbows come close to
locking and lower it back down slowly after a short pause.
Be careful not to jerk your back in an effort to help you raise
the barbell.
Military Press - Standing; Behind Neck
Stand up and hold the barbell behind your neck, just above
your shoulders.
Push the barbell straight up until your elbows come close to
locking and lower it back down slowly after a short pause.
Be careful not to jerk your back in an effort to help you raise
the barbell.
Barbell Front Deltoid Raise - to Vertical
Stand up and hold the barbell down in front of your thighs.
Raise the barbell to your shoulder level and continue on to
raising it up at arms' length and lower it back down slowly after
a short pause.
Keep your arms extended throughout.
Barbell Push Press
Stand up and hold the barbell in front your neck, just above
your shoulders, knees slightly arched.
Push the barbell straight up until your arms are close to locking
and lower it back down slowly after a short pause.
Breathe out while pushing up and breathe in while lowering
back.