Smith-Machine Squat
Stand with the bar across your shoulders and traps, grasping it just outside your shoulders. Twist the bar to unrack it. Place your heels about 15-20 inches apart, toes angled slightly outward. With your chest high, head up and back slightly arched, bend your knees and hips as if you're sitting back in a chair until your thighs are parallel to the floor. Reverse the motion by driving through your heels and pressing your hips forward to return to the starting position.
Training Tip: Keep your back upright throughout the movement in order to place more stress on your quads and less on your glutes and spinal erectors. Always wear a lifting belt when doing squats.

Stiff-Legged Deadlift
Stand and hold a barbell in front of your thighs with an overhand grip, knees slightly bent. While maintaining a straight back, shift your weight to your heels, lean forward at the hips and slide the bar down your legs until you feel a good stretch in your hamstrings. Don't round off your lower back. Contact your glutes and hamstrings until you're standing up straight again.
Training Tip: Keep the bar in contact with your thighs throughout the exercise to prevent lower-back strain and to keep the focus on your hamstrings.

Bent-Over Barbell Row
Stand and grasp the barbell with an overhand, shoulder-width (or slightly wider) grip. Bend your knees slightly and lean forward at the hips to about 75 degrees. Keep your back stable and slightly arched and your head up. Starting with your arms fully extended, pull the bar up toward your lower abdomen. Lower the bar slowly until your arms are fully extended. Repeat.
Training Tip: Don't use a jerking motion to lift the weight; keep it lighter and focus on form. Avoid hunching over, which strains the lower back. Using a mirror to check your form can help.

Bench Press
Lying on your back on a flat bench, take a slightly wider than shoulder-width grip on a barbell, palms facing upward. Keep your feet flat on the floor and your head, back and hips pressed against the bench at all times. Lower the bar until it touches the lower part of your chest (never bounce the bar off your chest). Pause briefly, then press forcefully upward until your arms are fully extended and repeat.
Training Tip: Be sure not to arch your back or hold your breath. This takes the stress off the muscles being worked and can be dangerous.

Behind-the-Neck Press
Start with the bar behind, resting across your upper back and base of neck. Keeping a wider than shoulder-width grip, press the bar up over your head to arms' length. Return slowly to your neck base and repeat.
Training Tip: Keep the bar under control at all times. Don't let momentum take over, particularly during the descent, as this reduces stress on the deltoids and increases the risk of injury.

Dumbbell Shrugs
Stand erect with your head up; hold a pair of dumbbells at your sides (and slightly to the front), palms facing your hips. Moving only your shoulders and keeping your arms as straight as possible, lift your delts toward your ears, then lower and repeat.
Training Tip: Don't roll your shoulders this provides little muscular benefit and may even cause injury.

Seated French Press
Sit on a utility bench with a back support and grasp an EZ-bar overhead with a closer than shoulder-width grip. Keeping your elbows in and pointing up, lower the bar behind your neck but not all the way down to your shoulders. Press the weight back up to a fully extended position and repeat.
Training Tip: If you find it difficult to keep your elbows from flaring out, lighten the weight or ask your training partner to place his or her hands on the outside of your elbows to hold them in position.This will keep the triceps' long head fully stressed.

Standing Barbell Curl
Stand erect with an underhand, shoulder-width grip on a barbell or EZ-bar. With your upper arms locked by your sides, curl the bar up in a smooth motion without rocking your body. Squeeze your biceps for a second and lower the bar under control back to the starting position. Don't lose tension in your muscles at the bottom.
Training Tip: Don't rock your body to hoist the weight; your back should remain still while only your forearms move. Keep your elbows back by your sides at the top of the movement.

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.

Seated Calf Raise
Position your knees under the pad (adjust if necessary) and place the balls of your feet on the edge of the footpad. Lower your heels to stretch your calves and then rise up on your toes as high as you can. Squeeze your calves at the top position for a good second before lowering.
Training Tip: Use a very deliberate speed, remain in control and be careful not to overstretch in the bottom position.

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.