https://youtu.be/uZQCZYQUVRo 4 sets (Reps- 20,15,12,10) INSTRUCTIONS Machine leg curl/hamstring curls- 4 sets (Reps- 20,15,12,10)   Leg curls target the hamstrings (biceps femoris, semitendinosus, and semimembranosus) and calf muscles (gastrocnemius and soleus muscles).    When lowering your feet back down, your buttocks (gluteus muscles), thighs (quadriceps), and front

https://youtu.be/LH4eu3oI9GQ 3 sets (Reps- 25,25,25,) INSTRUCTIONS Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint. Lower your body until your thighs are parallel

https://youtu.be/7NlMX4lg8x4 4 sets (Reps-15, 15, 15, 15) Instructions Sit on the bench and lean back. Brace your core and press both dumbbells straight over your chest as you exhale. Reverse the movement and slowly lower the dumbbells to the top of your

https://youtu.be/G7Zqz-Xoo8g 4 sets (Reps-15, 15, 15, 15) Instructions Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells in your hip crease, and sit down on the edge of an decline bench.

https://youtu.be/_6ZEuInhBVo 4 sets (Reps-15, 15, 15, 15) Instructions Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body,

https://youtu.be/k8ZnjpzTEjk 3 sets (20, 15, 12,) Instructions To begin this exercise lie on the floor with two kettlebells or dumbbells placed next to your shoulders. Position one in place on your chest, gripping the weights on the handle with the palms facing forward. Extend both

https://youtu.be/CQcWeQirx1w 4 sets (Reps-15, 15, 15, 15) Instructions This is an exercise for rear deltoid,shoulder, biceps and back strengthening. Set the bar to the lowest setting. Place your feet shoulder width apart with a slight bend in the knees. Bend at the

https://youtu.be/IKoaza6Q2p0 3 sets (Reps- 15, 12, 10,) Instructions Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.

https://youtu.be/7DSbyGD4Dig 3 sets (Reps- 15, 12, 10,) Instruction This is an exercise for chest, triceps and shoulder strengthening. Grasp the dumbbells in each hand and lie on a flat bench with your feet firmly on the ground. Extend your arms up over

https://www.youtube.com/watch?v=_fswBaOfIAk 3 sets- (Reps-20, 15, 10,) Instructions Using a smith machine Place a flat bench underneath. Adjust the Place barbell to a height that you can reach when lying down, having your arms almost fully extended. Lie down on the flat bench. Using a