Weights Exercises

Seated Rowing:	Front Lateral Pulldown
Great for: lats, biceps	Great for: latissimus dorsi
Good for: trapezoids, deltoids, rhomboids	Good for: biceps, brachialis
How To: Sit up straight facing the pull station with your knees bent. Grasp the bar in anoverhand grip and pull it towards you. Slowly lean back pulling the bar with you. Return tostarting position. Repeat for three sets of 20 reps.	How To: Sit up straight on a bench with the pull bar in front of you and above your head. Slowly bring the bar down to your chest. Return bar back to starting position. Repeat for 3 setsof 20 reps.

Lateral Pulldown Behind:	Arm Press:
Great for: latissimus, biceps	Great for: pectorals, triceps, deltoids
Good for: trapezoids, rhomboids, deltoid	Good for: biceps
How To: Sit up straight on a bench with the pull bar behind you and above your head. Slowlybring the bar down to shoulder height. Return bar back to starting position. Repeat for 3 sets of20 reps.	How To: Lie on your back on the bench. Keep your back straight and knees bent on the bench. Grasp bar shoulder width apart and push the bar upward. Slowly lower bar to starting position.Repeat for three sets of 20 reps

Overhead Press:	Leg Press:
Great for: trapezius, triceps, deltoids	a) Adjust desired weights. Sit down on chair with back straight and knees bent. Hold onto side of chair for grip
Good for: forearm muscles	b) Slowly straighten leg, leaving the knee a bit bent. Do not lock knees.
How To: Sit on a stool facing the overhead press station. Grasp the handles with an overhandgrip and extend arms overhead until they are verticle. Slowly bend arms and lower back to starting position.Repeat for three sets of 20.	c) Return to starting position. Repeat for three sets of 20 reps.

Leg Push:	Back Thigh:
a) Adjust desired weights. Lie on the back of seat releasing the bar. Keep back straight and legs straight. Do not lock your knees	a) Adjust desired weight. Lie on your stomach with your hands gripping the side of the bench. Use ankles to grip bar.
b) Slowly straighten leg, leaving the knee a bit bent. Do not lock knees.	b) Slowly bend your knees until knees are at your chest.
c) Return to starting position. Repeat for three sets of 20 reps.	c) Push back to starting position and repeat for three sets of 20 reps.

Thighs:

a) Sit on the bench with ankles gripping onto the lower bar and hands gripping the side of the bench for support.

b) Slowly lift legs up until legs are parallel to the floor.

c) Slowly lower legs to starting position. Repeat for 3 sets