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Barbell Deadlift

How to perform 

Exercise Description

1. Stand near a barbell and hold it by leaning

forward, lowering your hips, and bending your

knees with your hands shoulder-width apart.

2. Raise the barbell by lifting your hips and forming

a standing position.

3. Return to the starting position and repeat.

Exercise Tips

1. Keep your back straight throughout.

2. Keep your core tight and the barbell as close

to your body as possible.

3. Maintain a regular breathing pattern and

avoid breath-holding.

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Plate Machine Chest Press

How to perform 

Exercise Description

1. Get on a plate chest press machine with your back

supported, knees bent, and feet fixed under the

bars.

2. Grab the machine's handles while opening

your elbows to shoulder height and bending your

arms.

3. Push the handles of the machine forward by

straightening your arms.

4. Return to the initial position, and repeat.

Exercise Tips

1. Don't lean forward while pushing the

handles.

2. Keep your palms facing the floor.

3. Maintain a regular breathing pattern.

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Plate Machine Hamstring Curls

How to perform 

Exercise Description

1. Load the desired weight onto the machine. Adjust the thigh pad so it rests just above your knees and the ankle pad sits comfortably above your heels.

2. Lie face down on the bench with your hips flat and legs fully extended. Grip the handles and keep your torso pressed into the pad, engaging your core.

3. Flex your knees to curl the pad toward your glutes by contracting your hamstrings. Lift in a controlled motion without lifting your hips off the bench.

4. Lower the weight back down with control until your legs are fully extended. Keep constant tension on your hamstrings and repeat for the desired reps.

Exercise Tips

1. Avoid raising your chest while folding your

legs.

2. Grab the bars under the bench for support.

3. Maintain a smooth breathing pattern.

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Machine Hip Adduction

How to perform 

Exercise Description

1. Stand sideways to the machine, holding the handle or frame for balance.

2. Shift your weight onto the outer leg and slightly bend your support knee. Keep your working leg slightly extended to the side, foot hovering off the floor, and core engaged for balance.

3. Slowly pull your working leg inward across your body toward the midline, using your inner thigh (adductor muscles). Keep the motion controlled and avoid swinging.

4. Let your leg return to the starting position slowly. Complete your reps, then switch legs and repeat.

Exercise Tips

1. Keep your back straight and avoid

slouching.

2. Don’t lose contact with the roller.

3. Maintain a smooth breathing pattern.

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Middle Cable Chest Flys

How to perform 

Exercise Description

1. Stand tall with your back straight and take a

step forward.

2. Open your arms wide at the shoulder level

holding the cables with your palms facing

forward.

3. Pull the cables by bringing your arms close in

front of your chest.

4. As your arms come close to each other, return

to the initial position and repeat.

Exercise Tips

1. Keep your chest out and maintain a straight

back.

2. Don’t bend your arms while pulling the

cables.

3. Maintain a smooth breathing pattern and

avoid breath-holding.

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Seated Wrist Curls

How to perform 

Exercise Description

1. Sit on a bench with your back straight, knees

bent, and feet on the floor.

2. Grab a barbell with an underhand grip just

ahead of your knees while placing your elbows on

your thighs.

3. Raise the barbell by curling your wrists towards

the forearms and hold for a while.

4. Lower the barbell by returning your wrists to

the initial position, and then repeat.

Exercise Tips

1. Support your elbows nicely on the thighs

and avoid lifting them.

2. Keep your muscles engaged while lowering

the barbell, and don’t let it fall freely.

3. Maintain a smooth breathing pattern.

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Close Grip Bicep Curls

How to perform 

Exercise Description

1. Stand tall with your back straight and feet

shoulder-width apart.

2. Grab an EZ barbell near your thighs with an

underhand grip, arms straight, and hands placed

close.

3. Raise the barbell towards the shoulders by

bending your arms.

4. As it reaches shoulder level, return to the initial

position and repeat.

Exercise Tips

1. Keep your elbows fixed at a point.

2. Perform the activity at a gradual pace.

3. Avoid breath-holding and maintain a

smooth breathing rhythm.

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Decline Machine Chest Press

How to perform 

Exercise Description

1. Get on a decline chest press machine with your back

supported, knees bent, and feet fixed under the

bars.

2. Grab the handles of the machine while opening

your elbows past your back, and bending your

arms.

3. Push the handles of the machine forward and

downward by straightening your arms.

4.Return to the initial position, and repeat.

Exercise Tips

1. Don’t lean forward while pushing the

handles.

2. Keep your palms facing the floor.

3. Maintain a regular breathing pattern.

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Rope Tricep Kickbacks

How to perform 

Exercise Description

1. Stand tall facing a crossover machine with your

back straight and feet shoulder-width apart.

2. Grab the rope attached to the cable with your

elbows near the torso and arms bent at a 90-

degree angle.

3. Pull the rope down by straightening your arms.

3. As your arms are fully extended, return to the

initial position and repeat.

Exercise Tips

1. Keep your back straight and avoid

slouching.

2. Avoid moving your shoulders and keep

your elbows fixed.

3. Maintain a smooth breathing pattern and

avoid breath-holding.

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Machine Crunches

How to perform 

Exercise Description

1. Sit on a crunch machine with your lower back

supported and feet fixed.

2. With your arms bent, grab the handles of the machine

behind you.

3. Inhale and move your elbows and knees towards each

other

4. Exhale and return to the starting position slowly.

Exercise Tips

1. Keep your arms and feet fixed throughout this

exercise.

2. Avoid holding your breath.

3. Keep your back straight and avoid slouching.

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Incline Bench Dumbbell Flys

How to perform 

Exercise Description

1. Lie down on a decline bench with your back

supported, knees bent, and feet on the footrests.

2. Grab the dumbbells in your hands with your

arms slightly bent, elbows open wide, and palms

facing the ceiling.

3. Raise the dumbbells by bringing your arms

upward and forward.

4. As the dumbbells reach close, return to the

initial position, and repeat.

Exercise Tips

1. Keep your back nicely supported on the

bench.

2. Don’t keep your elbows close to your torso;

open them wide.

3. Maintain a smooth breathing pattern.

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Hammer Curls

How to perform 

Exercise Description

1. Stand tall with your back straight, arms at your

sides, and feet shoulder-width apart.

2. Hold the dumbbells in your hands with palms

facing the thighs.

3. Raise the dumbbells towards the shoulders by

bending your arms.

4. As they reach shoulder level, return to the

initial position and repeat.

Exercise Tips

1. Keep your shoulder stable.

2. Perform the exercise slowly and avoid any

jerky movements.

3. Maintain a smooth breathing pattern.

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Front Dumbbell Raises

How to perform 

Exercise Description

1. Stand tall with your back straight and feet shoulder-width apart.

2. Hold dumbbells in your hands near your thighs

with an overhand grip.

3. Raise the dumbbells by taking your arms above

shoulder level.

4. Hold for a while, return to the initial position,

and repeat.

Exercise Tips

1. Keep your back straight and avoid

slouching.

2. Don’t bend your arms, keep them straight.

3. Maintain a smooth breathing pattern and

avoid breath-holding.

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Pec Deck Fly Machine

How to perform 

Exercise Description

1. Get on a pec deck fly machine with your back

supported, knees bent, and feet on the floor.

2. Grab the machine's handles while bending

your arms and opening your elbows wide.

3. Push the machine's handles close by bringing

your elbows forward.

4. Return to the initial position, and repeat.

Exercise Tips

1. Don’t lean forward while pushing the

handles.

2. Don’t lift your hips off the seat.

3. Maintain a regular breathing pattern.

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Plate Machine Hack Squats

How to perform 

Exercise Description

1. Get on the hack squat machine with your

shoulders fixed under the padded bars, back

supported, and feet placed on the platform.

2. Hold the handles of the bars and raise your

heels while pushing the bars up.

3. Hold for seconds, return to the initial position

and repeat.

Exercise Tips

1. Keep your back supported nicely.

2. Maintain a smooth breathing pattern.

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Bent Over Close Grip Barbell Rows

How to perform 

Exercise Description

1. Stand tall with your back straight and your feet

shoulder-width apart

2. Lean forward and grab a barbell in front of your

thigh with your arms straight, hands placed

shoulder-width apart, and palm facing your body.

3. Maintain this position and bring the barbell

towards your belly by bending your arms and

taking your elbows backwards

Exercise Tips

1. Keep your neck in a neutral position and

avoid bending it

2. Keep your knees slightly bent

3. Maintain the normal curve of your back while

leaning forward

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Dumbbell Shrugs

How to perform 

Exercise Description

1. Stand tall with your back straight and feet

shoulder-width apart.

2. Grab dumbbells near your thighs with your

arms straight.

3. Raise your shoulders towards your ears.

4. Hold for a while, return to the initial position,

and repeat.

Exercise Tips

1. Keep your back straight and avoid

slouching.

2. Don’t lift your feet off the floor and avoid

bending your arms.

3. Maintain a smooth breathing pattern and

avoid breath-holding.

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