https://youtu.be/zuqiqlBN-lA 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Grasp the bar with a wide grip with an overhand, knuckles-up grip. Other positions and grips are possible but start with this standard position. Pull the bar down until it's approximately level with the

https://youtu.be/EiuzuOzMsFk 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Grab a straight bar or E-Z bar attachment that is attached to the low pulley with both hands, using an underhand (palms facing up) shoulder-width grip. Lie flat on your back on top of

https://youtu.be/Nu17FrAJV-c 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Sit on a bench, with a dumbbell between your legs. Grab the dumbbell with one hand, then place your upper arm (your triceps muscle) against your thigh. Your goal should be to keep your

https://youtu.be/9DcX9Wgyj1Y 3 sets (Reps- 15, 12, 10) INSTRUCTIONS The squatting cable curl is a great exercise that allows you to isolate the biceps. Set up for the exercise by attaching a straight bar to the low pulley cable and selecting the weight

https://youtu.be/YW8JvNrLuv4 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set up for the cable preacher curl by grabbing a preacher bench and placing it in front of a low pulley cable machine. There should be about a 1-2 ft gap. Attach a rope

https://youtu.be/aw_5FTPvQV8 3 sets (Reps- 15, 12, 10) INSTRUCTIONS To begin, set a weight that is comfortable on each side of the pulley machine. Note: Make sure that the amount of weight selected is the same on each side. Now adjust the height

https://youtu.be/xyL8PhsMDxg 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Start out by grabbing a single handle next to the low pulley machine. Make sure you are far enough from the machine so that your arm is supporting the weight. Make sure that your

https://youtu.be/P2lmjGtVX4M 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Curl the cable weight upward, toward the chest, while breathing out. Only the forearms move, rising up from the elbow. Hold at the top of the contraction for one second. Lower the forearms to

https://youtu.be/iEz9_IlU27A 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Stand with your knees slightly bent and feet planted firmly on the floor. Brace your abdominal muscles, straighten your back, and keep your head steady while looking forward. Curl the cable weight upward, toward

REST!!