Single Arm Overhead Triceps Extension

Hinge with your elbow, squeezing the tricep to bring the weight up until your arm is extended fully
Come back down slow and controlled
Repeat for desired amount of reps

Tricep Cable Pushdown

Set the cable pulley on the top setting and use the rope attachment as you stand in an upright position in front of the apparatus.
With a neutral grip (Palms facing in towards eachother) Grab the rop hands keeping your upper arms stationary where your arms should be at a 90 degree angle to begin, and push down so that you finish with your triceps fully contracted and your hands now down near your hip area.
Slowly return back to the 90 degree starting position and repeat.

Seated Overhead Triceps Extension

Seated upright on a bench, bring the EZ bar or bar overhead so that your palms are facing forward and your arms are fully extending.
Keeping your wrists straight, bend at your elbows moving your forears backwards and keeping your elbows as inward as possible until reaching a 90 degree angle behind your head.
Contract your triceps bringing the bar back up overhead until your arms are fully extended overhead once again before repeating.

Seated Biceps Curl

Straight Bar Curls

Begin by grasping the bar shoulder width apart to where your arms appear to be in a straight line.
Begin by keeping your upper arms pinned against your body throughout the set so that they do not move, and hinge at your elbows only.
Keep your wrists straight as you curl up just past 90 degrees, and then slowly lower the weight back down to the starting position where your arms are fully relaxed at the bottom before repeating.

Barbell Preacher Curls

Begin the movement by setting the seat height adjustment so that your upper arms are fully touching the preacher bench.
From here, lean down to pickup the weight and return to the seated position. Begin by curling the weight up towards your face until you begin to feel the tension release from your biceps.
Once you reach this top position, slowly begin lowering the weight to the bottom just before your arms fully lockout. Repeat this movement for the designated amount of reps.

Incline Cable Flyes

Begin with the cable attachments at the lowest setting and grab the D handles.
With one foot out in front to stabilize and your palms facing upwards, bring your hands up and together meeting just in front of your chest.
Return the cables back to the starting position slowly and repeat.

Hammer Strength Chest Press

Begin by adjusting the seat pad so that the handles are in line with your chest.
With your hands on the handles so that your arms are at a 90 degree angle, keep your chest out and begin to press the handles outwards until your arms are fully extended just before lockout.
Return to the starting position by slowly lowering the handles back down to where your arms are once again at a 90 degree angle. Then repeat!

Bench Press

To begin the bench press, lie down on a flat bench and have the bar about eye level while lying underneath it.
To begin the movement, firmly place your feet on the ground and your hands on the bar slightly outside shoulder width apart. Bring the bar out of the rack and over your chest where you will begin to bring the bar down in a slow and controlled motion to just about an inch above your chest.
At this time, your elbows should be out to the sides, and you’ll begin the press the bar back upwards over your chest until your elbows are locked out at the top. Repeat for the designated amount of reps before re-racking the bar.

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