List of Exercises with Instructions

1. To start the training, you need to load the barbell along with a suitable weight.
   
   
2. Use the incline bench to lay on and let your feet flat on the ground. Get your back arched and your shoulders retracted.
   
   
3. Choose the medium pronated grip. You can find the grip width which is tagged on the bar like a ring.
   
   Later, you can have the starting position by removing the bar from the rack and holding the weight just above your chest. Your arms must be extended.
   
   
4. Flex your elbow and get the bar to the lower position toward your chest. Keep controlling and never bounce the bar off of your chest. Do it while you breathe in.
   
   
5. Get to the starting position by extending the elbows, do it while you exhaling.

1. For safety purposes, Barbell Lunges is better to be performed with the squat rack. Before doing the exercise, set the bar on a rack slightly below the level of your shoulder.
   
   When you finish to set the right height and load the bar, the next thing to do is to step below the bar to get your back shoulders across the bar.
   
   
2. Later, use your arms to hold on the bar at each side and lift the bar off the rack.
   
   You can do this by pushing with your legs first and straightening your torso. It is suggested that you do them at the same time.
   
   
3. Step away from the rack. Step forward then squat down through the hips. At this time, keep the torso upright and keep the balance, too.
   
   Inhale when you are going down. Remember: never let your knee to move forward more than your toes to avoid the undue stress on your knee joint.
   
   
4. While you exhale, use your heel and push up as well as go back to the starting position.
   
   
5. Repeat the movement based on the suggested repetitions. Do the repetitions with the right leg and left by turns.

1. Lie on the floor or use an exercise mat and lie down on it. Place your legs with extended position maximally. Make sure that the position of your upper body is upright.
   
   Hold a plate with both hands in front of your chest or abdominals. Bend your arms while doing this step.
   
   
2. Lift your legs off the ground and bend your knees slightly.
   
   Note: Keep your balance turning by moving the upper body slightly. This is your the first position before doing a plate twist.
   
   
3. Try to touch the floor by moving the plate to the left side. Exhale while doing this step.
   
   
4. Move your position to the first position while exhaling. Repeat the workout in the opposite way or to the right side of your body.
   
   Tip: Make sure that you do the workout slowly from the beginning to the end. Moving too fast will increase the risk of a back injury.

1. Use an incline bench and lie down there. Put your chest and stomach on the incline bench.
   
   Hold dumbbells with both hands. The position of the palms is facing each other or in a neutral grip.
   
   
2. Try to perpendicular your arms to the angle of the bench by extending your arms in front of you.
   
   Keep your legs stationary and make pressure with the ball of your toes. Hold this position as the first position before doing Reverse Fly.
   
   
3. Bend your elbows slightly. Exhale while moving the weights out and away from each other or to the side in an arch motion.
   
   Tip: Focus on squeezing your shoulder blades together for a maximal result.
   
   
4. Elevate your arms. Make sure that your arms are parallel to the floor.
   
   
5. Inhale while moving the weights down to the first position slightly and feeling the contraction.

1. Place a flat bench behind your back. Make sure that the position of the bench is perpendicular to your body.
   
   Hold on to the edge of the bench while looking away from it. Make sure that your hands are extended along with separated at shoulder-width.
   
   Move your legs extended forward. Slightly bend until the waist. The position has to be perpendicular to your torso.
   
   
2. Inhale and bend at the elbows slowly to lower your body.
   
   You have to bend as far as you can from your first position and create smaller than 90-degree angle between your upper arm and the forearm. Do it slowly.
   
   Tip:
   It is better to place the elbows as close as possible while doing bench dips. Make sure that your forearms always facing down.
   
   
3. Bring your torso up by using your triceps to go back to the first position by lifting yourself.

For more higher level, it is great to use another flat bench in front of you. Put your legs on the flat bench.

You can also ask your friend to put plates on top of your lap. Your friend has a responsibility to make sure that the plates are on top of your lap during the workout.

1. Hold two dumbbells with a stand-up position. Make sure that your torso is straight. Put the dumbbells beside your arms.
   
   The palms of your hands are facing you. This is the first position of the Side Lateral Raise exercise.
   
   
2. Keep your torso in the stationary position. Lift the dumbbells to your side until your arms are parallel to the floor.
   
   Don’t swing your torso when lifting the dumbbells, slightly bend your elbow and tilted forwards your hands just like when you are pouring water in a glass.
   
   Exhale while doing this step. Hold the position for a few seconds.
   
   
3. Move the dumbbells down to the first position slowly while inhaling.

1. Use a high pulley with a straight or angled V-bar. Grab the bar with palms facing down or an overhand grip at shoulder-width.
   
   
2. Standing and keep your torso straight with small inclination forward. The position of the upper arms close to your body.
   
   The position of the forearms is facing towards the pulley. Hold the bar with your forearms and it becomes the starting position before going to the next steps.
   
   
3. Touch the front of your thighs by moving the bar down. Use your triceps muscle to do it. Make sure that your arms are extended and perpendicular to the floor.
   
   Keep your upper arms stationary and place them beside your torso. You only have to use the forearms to do this step. Exhale while doing this step.
   
   
4. Hold the contracted position for a few seconds. Go back to the first position by moving the bar up slowly. Inhale when you are doing this step.

1. Start the exercise by standing straight. Make sure that your feet shoulder apart width. Hold a barbell across the upper back.
   
   
2. Use one of your legs to step forward. Drop your hips by flexing your knees.
   
   Move your knee down until it almost touches the floor. Keep your body balance and upright. Keep your front knee stays above the front foot.
   
   
3. Raise to the first position by driving the heel of your lead foot and extending both knees.
   
   
4. Step forward by moving your rear foot to the front, repeat the movement for the other leg.

1. Use a Smith Machine and put a block or weight plate below the bar. Set the bar based on the position that matches your height.
   
   When it is ready, use the ball of your feet to step onto the block. Move the bar on the back of your shoulders.
   
   
2. Use both of your hands facing forward and grab the bar. Unrack the bar by rotating it. You are ready to do Smith Machine Calf Raise.
   
   
3. Push off the ball of your feet to raise your heels while exhaling. Do it as high as you can to achieve the calf at top of the contraction.
   
   Make sure that your knees are extended. Keep the contraction position for a few seconds. Go back down to the normal position.
   
   
4. Move your heels down to go back to the first position. Inhale while doing this step.

1. Start the workout by laying down on the floor. Make sure that your legs are extended maximally. Place your arms to the side part of your body (the torso).
   
   The palms have to be on the floor. Keep your arms motionless from the beginning to the end of the workout.
   
   
2. Pull your legs up to make your thighs perpendicular to the floor.
   
   The position of your feet has to be close together and parallel to the floor. This is the position where you start to do a reverse crunch.
   
   
3. Inhale while moving your legs toward the torso and rolling your pelvis backward.
   
   You also have to raise your hips off so it doesn’t touch the floor. Continue the movement until your knees almost touch your chest.
   
   
4. Hold the contraction position for a few seconds. Go back to the first position by moving your legs. Exhale while doing this step.