Leg Press
Sit in the machine and place your feet on the platform about shoulder-width apart, toes turned slightly out. Keeping your lower back pressed against the seat, push through your heels, lift the platform and release the handles. Push up to the point where your legs are fully extended (but never lock out your knees), then lower the weight under control for a deep stretch. Your knees should approach your shoulders, but your glutes should never come up off the pad.
Training Tip: If you allow the platform to descend too far, your pelvis and lower back will come off the pad, which can
cause injury.

Lying Leg Curl
Lie facedown on a leg-curl machine and position your Achilles' tendons below the padded lever with your knees off the edge of the pad. Keep your back flat as you raise your feet toward your glutes in a deliberate motion. Squeeze the muscles and lower your feet with a controlled speed.
Training Tip: Keep your hips down on the bench; letting them rise to get more leverage will take emphasis away from the hamstrings.

Front Pulldown
Adjust the height of the seat so that your knees fit snugly under the knee pads and your feet are flat on the ground. Grasp the overhead bar with a wide grip and sit down with your arms extended. With a slight arch in your lower back and your chest held high, pull the bar into your upper chest area, keeping your elbows pointed back. Keep your lats momentarily tensed before slowly releasing.
Training Tip: When pulling the bar down, drop your shoulders and focus on pulling with your back muscles, visualizing your arms only as hooks to which the bar is attached.

Chest-Press Machine
Adjust the seat height so you grip the bar at low to mid-chest level. Keeping your back firmly against the vertical backpad forcefully push the handles to raise the weight to full extension
(just short of elbow lockout), then reverse the motion. Don't let the weight rest at the bottom.
Training Tip: Keep your elbows out away from your body, not pressed to your sides, to increase the action of the pecs and decrease the involvement of the triceps.

Shoulder-Press Machine
Adjust the seat so your elbows line up directly under your wrists and palms when you grasp the handles. The handles should be beside your shoulders in the start position. Push straight up until your arms are fully extended, then lower the weight; don't let the weight rest at the bottom between reps.
Training Tip: Don't squirm in the seat to move a heavy weight; if you can't extend your elbows without shifting your body to generate leverage, decrease the resistance.

Pressdown
Attach a curved or straight bar to a high pulley. Standing erect with both elbows remaining at your sides, press the bar down to full extension, squeezing your triceps at the bottom. Slowly allow the bar to come back up until your forearms are about parallel to the floor.
Training Tip: Don't lean forward into the weight or let your elbows flare out to your sides.

Biceps-Curl Machine
Adjust the seat so that your upper arms and elbows rest comfortably on the pad, armpits tucked into the edge of the bench. Grasp the handle with a shoulder-width grip, keeping your elbows in line with your hands and shoulders. Curl the bar through a full range of motion, squeezing your biceps at the top, then lowering under control.
Training Tip: Keep your elbows firmly on the pad; don't cheat during a rep by lifting them off.

Dumbbell Wrist Curl
Grasp a dumbbell in each hand, then kneel in front of an exercise bench and place your forearms across the bench, hands facing up. Your hands should hang over the far edge of the bench so they're free to move through a full range of motion. Sit back so that your arms are relatively straight. Hold the dumbbells with a somewhat loose grip. Keeping your upper body and forearms stable, lower your hands until your wrists are hyperextended. Flex your wrists, curling the dumbbells up as far as possible (your hands should finish approximately 60 degrees to horizontal). Move at a moderate speed, being sure to keep your elbows and forearms in contact with the bench at all times. After reaching the uppermost position, return to the hyperextended position under control.
Training Tip: Keep your forearms in full contact with the bench. If your forearms rise as you curl the weight, your biceps will end up doing some of the work intended for your wrist flexors.

Standing Calf Raise
Stand squarely beneath the shoulder pads of the machine, with the balls of your feet at the edge of the footpad. With your legs straight, lower yourself to stretch your calves and then rise as high as you can. Squeeze your calves at the top position for a good second before lowering.
Training Tip: Use a controlled rep speed; don't use momentum. Perform the exercise with full range of motion from top to bottom.

Crunch
Lie faceup on the floor with your calves up on a bench so that your hips and knees form 90-degree angles. Cross your arms over your chest. Curl your torso up by contracting your abs, simultaneously pressing your lower back into the floor. This is a very small movement: Your shoulder blades should rise only 1-2 inches. Hold for a brief second and slowly lower to the starting position.
Training Tip: Don't relax between repetitions; keep constant tension on your abs. You can put your hands lightly behind your neck or place them overhead to make the movement more difficult, but don't pull on your head.

Back Extension
Lie facedown on a back-extension bench with your heels under the pad. With your body straight, head neither flexed forward nor extended backward, and your arms crossed over your chest, lower your torso so your body forms an angle that approaches about 90 degrees. Use a smooth motion to rise back up to the starting position.
Training Tip: Don't use a ballistic motion or go too high.