Exercises
32 exercises in your library
Back Row Machine
Adjust handle for arm length. Pick handle position and pull back
Barbell Bench Press
Lie on a flat bench, grip barbell shoulder-width, lower to chest and press up.
Barbell Curl
Curl the barbell from hip level to shoulder height.
Barbell Row
Bend over, pull barbell to lower chest with a pronated grip.
Barbell Squat
Bar on upper back, squat down until thighs are parallel, stand back up.
Belt / Hip Squat
Step Inside designated belt. Load plates horizontally, hook belt to machine, un-rack machine and squat down for desired reps. Re-rack and unhook belt from machine
Bicep Machine
Sit in machine. Grab handles and curl towards your face
Cable Fly Machine
Sit in cable fly machine. Grab handles and press towards center of chest
Cable Flyes
Stand between cable machines, bring handles together in a hugging motion.
Hack Squat
Can be performed front or back facing. Stand up under machine and un-rack. Perform desired reps then re-rack.
Hanging Leg Raise
Hang from a bar, raise legs to 90 degrees.
Incline Dumbbell Press
On an incline bench, press dumbbells up from chest level.
Kettlebell Swing
Hinge at hips and swing kettlebell to shoulder height.
Lat Pulldown
Pull the bar down to upper chest, squeezing shoulder blades.
Lateral Raises
Raise dumbbells to the sides until arms are parallel to the floor.
Leg Press
Push the sled away with your feet at shoulder width.
Leg extension
Adjust to desired weight. Press legs forward until fully extended
Overhead Press
Press barbell from shoulders to overhead in a strict motion.
Pendulum Squat
Step inside pendulum and stand up. Un-rack then squat down for reps desired. Stand up and re-rack
Plank
Hold a push-up position on forearms, body straight.
Pull-Ups
Hang from bar, pull yourself up until chin clears the bar.
RDL Machine
Load plates. Step inside machine and pull up on handles.
Romanian Deadlift
Hinge at hips with slight knee bend, lower barbell along legs.
Smith Machine Bench Press
Inside smith machine, load plates and press
Smith Machine Sumo Deadlift
Stand inside smith machine. Place safety catches on bottom level. Place on catches. Load plates. Wide stand and pull up
Stair Stepper
Set at a steady pace
Standing Bench Press
Load plates to the back of machine. Place hands on desired handles and press forward
Treadmill Run
Run at a steady pace on the treadmill.
Tricep Cable Pull- Down
Attach rope attachment. Adjust the weight stack. Pull down and come up to 90 degrees and back down
Tricep Pushdown
Push the cable handle down by extending elbows.
Vertical Leg Press
Stand up in machine and pull bars inwards to un-rack. Complete desired sets. Stand up and push bars out to re-rack
Viking Press
Adjust machine to height. Load plates and press straight up
