barbell curls (3 sets 20 repetitons)

dumbell curls (4 sets 15 repetitons)

hammer curls (3 sets 20 reps.)

 

1 arm bumbell behind neck extensions

           (2 sets 20 reps. on each arm)

rope push downs (4 sets 15 reps)

close grip bench press ( 3 sets 15)

 

standing military press  (3sets 20 reps.)

standing side raises ( 2 stes 20 reps)

standing front raises (2 sets 20 reps)

 

bent over barbell rows (3 sets 25 reps)

front rope pulldown (4 sets 20)

dead lifts (5 sets 10-15)

 

seated dumbell shrugs ( 4 sets 25)

upright dumbell roes (3 sets 20)

upright barbell rows (3 sets 20)

 

standing calf raises (4 sets 15)

lunges ( 3 sets 12 reps. each leg)

squats ( 4 sets 25)

seated front leg raises (4 sets 25 )

lying reverse leg raises (4 sets 25)

 

 to see animated pictures of these exercises go to www.thetrainingstationinc.com