Leg Extension
Adjust the seat back and footpad so your knees are at the edge of the bench and your ankles are just below the footpad /rollers. Sit back against the back pad. Grasp the handles and keep your upper body stable as you straighten your legs in a smooth movement until fully extended. Contract your quads at the top and lower under control.
Training Tip: Don't use a lot of momentum, don't let the weight stack touch at the bottom of the movement and don't forcefully lock your knees.

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.

Dumbbell Lateral Raise
Stand erect and hold dumbbells at your sides, palms facing each other. Keeping a slight bend in your elbows, lift your arms out to your sides until they're about parallel to the floor, leading with your elbows. Slowly reverse to the start position.
Training Tip: As you raise the dumbbells, rotate your hands so your little finger is higher than the thumb at the top of the movement. Reverse this as you lower the dumbbells.

Preacher Curl
Sit or stand at a preacher bench so that your armpits are tucked into the bench and your elbows are against the pad. Keep your feet flat on the ground. Grasp the EZ-bar so that your hands angle in. Curl the weight up in a controlled motion, making sure your upper arms stay put, and briefly squeeze your biceps at the top. Lower the bar slowly until your arms are fully extended.
Training Tip: Try to keep your elbows from flaring out during the movement; keep your shoulders stabilized.

Pressdown
Attach a curved 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.

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.