Upper Abdominals
Abdominal Crunch,Floor
Lay on the floor with your knees bent. Put both hands behind your head. Pull your shoulder blades off the ground with your nose facing straight up towards the ceiling as to help keep your posture and form correct. Pull only far enough to feel the abdominal area tighten, pause momentarily, and then release. ( Make sure that you do not pull with your hands on your neck, use your abdominals to do the pulling!) You could even do them with your hands in different positions such as on your stomach, on the ground, between your legs, etc. This will keep you from pulling on your neck.
Sit-Ups
Lie on the floor with your legs bent 90 degrees at the knee in the standard "sit-up position". Extend your arms by your head, on the floor. Gently reach your hands over your knees as you curl your chest toward your legs in a sit-up. As with the crunches make sure you are pulling with your abdominals and do not jerk or fling your self up!
Abdominals
Abdominal Crunch,Machine
Adjust the machine so that you fit comfortably. The chest pad should fit comfortably against your upper chest. Your feet should be planted flat on the foot rests. Your arms should be underneath the chest pad reaching up and grabbing the back of the pad. Crunch forward and release letting the plates come only far enough so that they come about one inch from each other and the crunch again until set is complete.
Leg Raises
Lay on your back with your hands at your sides. Start with your legs about six inches above the ground and raise them to about two feet and then lower them back down to six inches. You could put your hands under your lower back for more support if need be. For a more advanced version try bracing your arms behind you, holding your body up at about a forty-five degree angle, and then do as before. Start with your legs six inches above the ground and raise to about two feet, continue until set is complete.
Back
One Arm Dumbbell Row
Sit Grab a dumbbell and place your free hand and the same side knee on the flat bench. Hold dumbbell directly underneath your shoulder and pull up in a rowing motion toward the side of your abdomin. Make sure that you keep your elbow in tight while pulling and concentrate on contracting your back and then release in a controlled manner straight back down.
Reverse-Grip Barbell Row
Grip the barbell with your palms facing away from your body. Bend over so that your back is flat and your knees are slightly bent. Pull barbell up to your abdominal area and then release. Keep your elbows close to your body and concentrate on pulling with your back.
Trapezius
Dumbbell Shoulder Shrugs
SitStand with your feet shoulder width apart. Hold a dumbell in each hand with your palms facing towards your body. Keep your head facing straight in front of you. Keep your shoulders back and your chest out. Raise your shoulders up as high as possible and try to pause momentarily. Then lower your shoulders back down to the starting position.
Biceps
Dumbbell Curl
Standing with your knees slightly bent, holding two dumbbells of equal weight in each hand, with palms facing away from your body, curl one arm at a time up towards your shoulder and then back down. Continue doing dumbbell curls alternating arms until your set is complete.
Incline Dumbbell Curl
Use the same movement as you did with the Dumbbell Curls except do them while sitting on an incline bench. Starting position is with your arms hanging straight down and your palms facing away. Curl up toward your shoulder as you did previously. (Be sure not to jerk or swing the weights. Try to go in a nice controlled fashion.) Continue until set is complete.
Standing Bar Curl
Standing with your knees slightly bent, holding a curl bar with equal weight on each side and palms facing away from your body, curl both arms up towards your shoulders. (Keep your back nice and straight and don't swing the weight keep it nice and controlled.) Continue this movement until your set is complete.
Cable Curl
This movement has a few variations. You can use either the straight bar, the curl bar, or the rope. Connect your bar or rope to the bottom cable. Stand facing the cable with your palms facing out. Standing up nice and straight with a slight bend in your knees, curl both hands up toward your shoulders. Continue until your set is complete.
Upper Chest
Incline Bench Press
Lie on an inclined bench and grasp the bar with your palms facing toward the ceiling holding the bar about two inches wider than your shoulder width. Lift the bar off and lower it to your chest, making contact just above the nipples. Press instantly back up after the bar touches your chest until your elbows are fully locked. Make sure not to bounce the bar off of your chest.
Chest
Flat Bench Press
Lie on a flat bench and grasp the bar with your palms facing toward the ceiling holding the bar about two inches wider than your shoulder width. Lift the bar off and lower it to your chest, making contact just above the nipples. Press instantly back up after the bar touches your chest until your elbows are fully locked. Make sure not to bounce the bar off of your chest.
Flat Bench Barbell Press
Lie on a flat bench with a dumbell in each hand. Press the dumbells up keeping your hands about two inches wider than your shoulder width until your elbows become fully locked. Lower them back down keeping your hands two inches wider than your shoulder width and then press instantly back up.
Flat Bench Flies
Lie on a flat bench with a dumbell in each hand. Press the dumbells up and then with your palms facing each other keeping your elbows slightly bent lower dumbbells down to chest level. The trick is to keep your arms locked and use your shoulder as the pivot point. Imagine your are hugging a barrel, this will help keep your form good.
Forearms
Dumbbell Wrist Curls (Palms up)
Sit with your feet spread about shoulder width apart. Hold a dumbell in one hand with your palm facing up and the back of your forearm resting on one of your thighs. Curl your wrist up towards your body and then lower back down to unflexed position.
Quadraceps
Lunges
These can be done with or without dumbbells. If you are using dumbbells grab one in each hand. Start standing with both feet shoulder width apart. Take a step forward with your right foot and bend your left leg so that your left knee comes within one to three inches of the ground. Make sure that your right knee does not go past your right toe, this will help ensure good form. Press back with your right leg returning yourself to the starting postion.
Calves
Calf Raises
Start with your feet should width apart and the balls of your feet on some sort of elevated platform. Grab a dumbbell in each hand. Start with your heals lowered fully stretching your calves and then raise up on your toes so that your calves are fully flexed, pause momentarily and then release.
Shoulders
Seated Dumbbell Press
Sit on an upright bench with your feet spread about shoulder width apart and your head up. Hold a dumbell in each hand and lift them up to your shoulders with your palms facing away from your body. Press the dumbbells straight up over your head, making sure to keep your elbows out at the sides of your body. At the top of the movement your arms should be almost fully extended leaving just a slight bend.
Triceps
Tricep Kick-Backs
Start by grabbing an approprately weighted dumbbell. Place one knee on a flat bench, using the same side hand(left knee on bench then left hand on bench, right knee on bench then right hand on bench), bend over and support yourself with that hand making sure your back is flat. While hoding the dumbbell, keeping your elbow next to your body, extend straight backwards until arm is straight, keeping your palm facing toward your body then return to starting position.
French Press
Lay down on a bench and grab a barbell or EZ-curl bar with palms facing away. Hold barbell or EZ-curl bar straight above your forehead. Slowly take the barbell or EZ-curl down to about your hairline keeping your elbows in place only using them as hinges.
Tricep Push Downs (Machine)
Start by adjusting the machine to fit you properly. Grab both handles and push down until your arms are extended almost fully, then release slowly back to starting postion.
Push-ups Close Grip
Start in standard push-up position keeping your arms about shoulder width apart. While keeping your back nice and straight bend your elbows keeping them tight into your sides and lower your self until you are about a half inch from the ground, then push back up.
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