Gym Basics

Introduction......Page 6 Chest......Page 7 Bench Press......Page 9 Dumbbell Bench Press:......Page 11 Incline Bench Press......Page 12 InclineDumbbell Bench Press:......Page 14 Decline Bench Press......Page 15 Decline Dumbbell Bench Press:......Page 17 Dumbbell Flys......Page 18 Incline Dumbbell Flys......Page 20 Incline Dumbbell Flys with a Twist:......Page 22 Decline Dumbbell Flys......Page 23 Butterfly/Pec Deck......Page 24 Bodyweight: Push-up......Page 26 Exercise Ball Push-ups:......Page 28 Back......Page 29 Deadlift......Page 30 Bent Over Barbell Row......Page 32 Bent Over Dumbbell Row (Single Arm):......Page 34 Cable Row......Page 36 T-Bar Row......Page 38 Lat Pulldown......Page 40 Bodyweight: Pull-up......Page 42 Legs......Page 44 Barbell Squat......Page 45 Dumbbell Squat to Bench:......Page 47 Leg Press......Page 48 Dumbbell Lunges......Page 50 Leg Extensions......Page 52 Lying Leg Curls......Page 54 Seated Calf Raises......Page 56 Arms......Page 58 Barbell Curl......Page 59 Alternating Dumbbell Curls......Page 61 Alternating Hammer Curls......Page 63 Preacher Bar Curls......Page 65 Cable Curls......Page 67 Machine Preacher Curls / Biceps Machine......Page 69 Concentration Curls......Page 71 Bodyweight: Chin Up......Page 73 Lying Triceps Press / Skullcrusher......Page 75 Triceps Pushdown......Page 77 Seated Triceps Press......Page 79 Triceps Dumbbell Kickback......Page 81 Bodyweight: Triceps Dip......Page 85 Shoulders /Neck......Page 87 Seated Barbell Military Press / Shoulder Press......Page 88 Dumbbell Shoulder Press:......Page 90 Side Lateral Raise......Page 91 Barbell Front Raise......Page 93 Dumbbell Upright Row......Page 95 Dumbbell Shrug......Page 97 Cable Front Raise......Page 99 Abs......Page 101 Ab Crunch......Page 102 Twisting Crunch / Cross Body Crunch......Page 104 Leg Raise......Page 106 Side Plank Exercise......Page 108 Ab Rollout......Page 110 Introduction 6 Chest 7 Bench Press 9 Dumbbell Bench Press: 11 Incline Bench Press 12 InclineDumbbell Bench Press: 14 Decline Bench Press 15 Decline Dumbbell Bench Press: 17 Dumbbell Flys 18 Incline Dumbbell Flys 20 Incline Dumbbell Flys with a Twist: 22 Decline Dumbbell Flys 23 Butterfly/Pec Deck 24 Bodyweight: Push-up 26 Wide Push-ups: 28 Triceps Push-ups: 28 Exercise Ball Push-ups: 28 Back 29 Deadlift 30 Bent Over Barbell Row 32 Bent Over Dumbbell Row (Single Arm): 34 Cable Row 36 T-Bar Row 38 Lat Pulldown 40 Bodyweight: Pull-up 42 Legs 44 Barbell Squat 45 Dumbbell Squat to Bench: 47 Leg Press 48 Dumbbell Lunges 50 Leg Extensions 52 Lying Leg Curls 54 Seated Calf Raises 56 Arms 58 Barbell Curl 59 Alternating Dumbbell Curls 61 Alternating Hammer Curls 63 Preacher Bar Curls 65 Cable Curls 67 Machine Preacher Curls / Biceps Machine 69 Concentration Curls 71 Bodyweight: Chin Up 73 Lying Triceps Press / Skullcrusher 75 Triceps Pushdown 77 Seated Triceps Press 79 Triceps Dumbbell Kickback 81 Bodyweight: Triceps Dip 85 Shoulders /Neck 87 Seated Barbell Military Press / Shoulder Press 88 Dumbbell Shoulder Press: 90 Side Lateral Raise 91 Barbell Front Raise 93 Dumbbell Upright Row 95 Dumbbell Shrug 97 Cable Front Raise 99 Abs 101 Ab Crunch 102 Twisting Crunch / Cross Body Crunch 104 Leg Raise 106 Side Plank Exercise 108 Ab Rollout 110