Leg Press

This is a great compound exercise for your legs. It targets the quadriceps and also the hamstrings and calves.
Pointers

• Place your feet shoulder width apart.
• Push your back all the way against the seat.
• Lower the weight as low as possible (i.e. as long as you can keep your back against the seat)
• Push the weight back through your heels.
• Don't lock out your knees at the top of the movement.
• Do 2-3 sets of 8-12 reps

Leg Curl

This is a isolation exercise for your hamstrings. It can be done lying or seated.
Pointers

• Start in a postion where you legs fully straight.
• The pad should rest on the back of your ankles.
• Curl your legs until your hamstrings are fully contracted.
• Lower theweight back slowly
• Control the motion (no swinging!)
• Vary by putting your feet next to each other, or shoulder-width
• Do 2-3 sets of 8-12 reps

Wide-Grip Pulldown

A great compound exercise for the back. It works the lats, middle back and the biceps.
Pointers

• Put your legs tightly under the knee pads
• Grab the bar as wide as possible, with an overhand grip
• Make sure your pull from your elbow, by keeping them bend at all times and keeping them wide.
• Keep your back slightly arched, and point your chest up.
• Don't cheat by using your body weight to pull down (by leaning back too much)
• Do 3 sets of 8-12 reps

Bench Press (machine)

The most popular upper body exercise. This compound exercise uses your chest, triceps and shoulders. There is no way we could do a basic workout routine without bench pressing.
Pointers

• Place your back against your seat
• Grab the grips that are horizontal and grab them as wide as possible.
• Make sure your push from your chest, by keeping your elbows pointing outwards.
• Make full range motions
• Do not lock out your elbow at the end of the motion
• Do 3 sets of 8-12 reps

Chest Fly (machine)

This isolation exercise for the chst gives your more thickness on your chest.
Pointers

• Sit on the machine with your back against the seat
• Push the handle together and make sure you squeeze your chest in the middle.
• Slowly return until your chest is fully stretched
• Do 3 sets of 8-12 reps

Tricep Pushdown

A great exercise that focuses on the triceps. Which s great to get rid of those flabby arms
Pointers

• Grab the rope or bar with both arms
• The maximum bend of you arms is when your lower arms are parallel to the ground.
• Push down until you're arms are full stretched
• When using a rope, pull the rope apart at the end of the movement.
• Do 2-3 sets of 8-12 reps

Bicep Curl

Everyone knows this isolation exercise for the biceps.
Pointers

• Sit down on a bench, with the back angled up
• Take a dumbbel in every hand.
• One by one bend your arm with your wrist slightly angled to your shoulder
• Perform the downwards motion slowly
• Make sure you keep your whole body still.
• Do 2-3 sets of 8-12 reps

Shoulder Press (machine)

This compound exercise target the shoulders and triceps.
Pointers

• Keep your back to the seat at all times
• Keep your elbows under the grips
• Do 2-3 sets of 8-12 reps

Bicycle crunch

This exercise targets all of the abdominal muscles. This means it's a must in any basic workout routine.
Pointers

• Lie on your back on the ground or on a yoga mat
• Put your hands behind your neck.
• Curl up an let your left elbow touch your right knee
• Do the same for the other knee/elbow
• Let the movement come from your core, meaning move your shoulders together with your elbows, don't just flab your elbows across.
• Do 2-3 sets of 20-30 reps with just 30 second of rest