Free Exercises With Photo's and Instructions

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Equipment Needed:

Chest

Bench Press -  Video

Incline Dumbbell Press -  Video

Close Grip Bench Press

Dumbbell Bench Press

Smith Machine Bench Press

Incline Barbell Bench Press

Incline Bench Press (Smith Machine)

Dips (Chest) -  Video

Cable Flyes

One Arm Cable Flyes

Decline Dumbbell Flyes

Flat Dumbbell Flyes -  Video

Incline Dumbbell Flyes

Pec Deck

 

Back

Bench Row -  Video

Bent Over Row (Barbell) -  Video

One Arm Row

Bent Over Row (Dumbbell)

Chin Ups / Pull Ups -  Video

Seated Row / Cable Row

Lat Pulldown -  Video

Lat Pulldown: Supinated

Lat Pulldown: Close Grip

 

  

Legs

Dumbbell Calf Raises

Barbell Calf Raises

Single-Leg Calf Raises

Straight-Leg Deadlifts (Advanced)

High Steps (Alternate)

High Steps (Barbell)

High Steps (Dumbbell)

Lying Leg Curl

Leg Curl (Single-Leg)

Seated Leg Curl -  Video

Leg Extension -  Video

Leg Extension (Single)

45 Degree Leg Press

45 Degree Leg Press (Single)

45 Degree Leg Press (Wide)

Horizontal Leg Press

Lunges (Back foot on step)

Lunges (Barbell)

Lunges (Dumbbell)

Lunges (Front foot on step)

Lunges (Same Leg)

Side Lunges

Barbell Squats -  Video

Dumbbell Squats

Front Squats -  Video

Smith Machine Squats

Wide Squats

Single-Leg Squats

Single-Leg Squats (Smith Machine)

Sumo Squats

 

 

Shoulders

Beattie Press

Front Raises (Alternate)

Front Barbell Raise

Front Dumbbell Raise

Lateral Raises

Reverse (Rear-Delt) Raises

Reverse Raises (Pec Deck)

Barbell Shoulder Press (Behind)

Arnold Press

Barbell Shoulder Press (Front)

Dumbbell Shoulder Press

Dumbbell Shoulder Press (Alternate)

One-Arm Shoulder Press

Seated Shoulder Press (Smith Machine)

Barbell Shrugs

Dumbbell Shrugs

Upright Row (Barbell)

Upright Row (Dumbbell)

Upright Row (Smith Machine)

 

 

Triceps

Dips (Triceps)

Tricep Extensions

One-Arm Tricep Extension

Tricep Extension (Rope)

Lying Tricep Extensions (Barbell)

Lying Tricep Extensions (Dumbbell)

Reverse Tricep Extension

Seated Tricep Extension (Both Arms)

Tricep Extension, Standing (One Arm)

Tricep Extention, Reverse (Both Hands)

Tricep Kickbacks

 

Biceps

Bicep Curls (Ezy Bar)

Barbell Bicep Curls

Concentration Curls

Alternate Dumbbell Curls

Preacher Bench Curls

Cable Bicep Curls

Reverse Curls

 

 

 

 

No Equipment Needed

 

Upper Body:

Chair/Bench Dips

Push Ups

Wall Push Ups

Push Ups (Feet Up)

Punch In The Air

Punch Out In front

Reverse Pull Up: Legs Bent (Easy)

Reverse Pull Up (Harder)

Reverse Pull Up: Legs Raised (Hardest)

 

 

Lower Body:

Squats

Sissy Squats

High Steps

Side Lunges

Knee Lifts

Calve Raises

 

 

Abdominals:

Sit-Ups

Crunches

Toe Touches 1

Toe Touches 2

 

Lower back

Alternate Arm/Leg Raises

Hip Extension

Hip Extension with Arms

Chin Raises