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.

One-Arm Dumbbell Row
Begin with one hand and knee on an exercise bench, opposite foot on the floor and head up. Hold a dumbbell at arm's length in your free hand, palm facing in. Forcefully pull the dumbbell straight up into your hip, pulling your elbow as far back behind you as you can. Lower back to the starting position. Train both sides.
Training Tip: Don't twist your torso to pull the weight up, the momentum you'd generate takes away from the muscle action.

Flat-Bench Dumbbell Press
Grasp a pair of dumbbells and lie back on a flat bench, holding the weights just outside your shoulders, palms facing forward. Plant your feet firmly on the floor. Forcefully press the weights up in an arc above you, exhaling as you pass the midpoint. Squeeze your pecs at the top (but don't lock out your elbows), then lower the weights under control to the starting position.
Training Tip: Keep your back flat against the bench pad; don't arc it in an effort to lift weights that are too heavy to handle.

Seated Dumbbell Press
Sit on a low-back seated bench with a pair of dumbbells. Hold them outside your shoulders, palms facing forward, head up. Press the weights up in an arc until your arms are fully extended overhead, then lower to shoulder level and repeat.
Training Tip: As the weights come together at the top, don't let them bang together, which briefly removes the muscular tension.

Standing Dumbbell Curl
Grasp a pair of dumbbells and stand with your feet about shoulder-width apart. Start with your arms at your sides, palms facing in. Contract your biceps to lift one dumbbell upward; while doing so, twist your palm so that it faces up when you reach a full contraction. Your elbow should remain by your side throughout the lift. After squeezing your biceps at the top, slowly lower the weight and twist your wrist so that your palm again faces your thigh at the starting position. Alternate arms for reps.
Training Tip: Because swinging the weight up on this exercise is easy, try standing against a wall or sitting on a bench with a back support to minimize cheating the weight up with momentum. You can also do the exercise with both arms simultaneously. Done correctly, this movement can be a great mass builder.

Lying French Press
Lie on a flat bench, with a loaded straight or EZ-bar balanced across it just behind your head. Reach back to grasp the bar with palms up and lift it overhead. Keeping your elbows steady and your upper arms angled slightly back, lower the bar toward the top of your head, then reverse to just short of elbow lockout.
Training Tip: Your elbows should act as hinges. They may tend to flare out as you raise the weight, but try to keep them in tight.

Barbell Wrist Curl
Sit at the end of a flat bench with your forearms resting on your thighs so your wrists are hanging over your knees. Take a grip on a barbell with your palms up and your inside fingers 8-10 inches apart. Flex your wrists, curling the barbell upward as high as you can. Return to the starting position and repeat.
Training Tip: Use a full range of motion, flexing your wrists to raise the barbell past the level of the bench at the top, and extending it down at the bottom. Don't allow the weight to roll to your fingertips.

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.