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  • Small

    Leg Extensions

    Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees ha read more...

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    Bench Press - Barbell, Flat

    Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the benc read more...

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    Dumbbell Curl - Standing

    Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbe read more...

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    Road Biking

    Cycling is a great form of exercise, and it is also a lot of fun! As long as you have a bicycle, then it is easy to go for a ride and get so read more...

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    Chest Press - Machine

    Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of read more...

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    Leg Press

    Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outwar read more...

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    Seated Cable Rows

    Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to read more...

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    Squats - Barbell

    Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. read more...

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    Crunch - Oblique

    Works your side obliques. Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your lef read more...

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    Bench Press - Dumbbell, Flat

    Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a read more...