WARNING. The excise illustrations on this page are purely for indication of that particular excise only and should not be interpreted as the safe way of carrying out the movement. If in doubt contact a qualified gym instructor to demonstrate the correct posture while doing the excise. Before carrying out any form of rigorous exercise for the first time, contact a specialist for a health check or fitness screening. At any time during exercising you feel faint, dizzy, sick or chronically out of breath, Stop exercising straight away and consult a Doctor.

Arms Biceps.
Standing Bar-Bell (BB) Curls	Standing Dumb-Bell (DB) Curl	Seated DB Curl	Hammer Curl DB	Reverse Grip Pull-Ups
Concentration Curls BB	Concentration Curls DB	BB Twenty One Curls	DB one arm curl other arm static at 90 deg	E-Z Bar Curls
Low pulley bicep curls (with straight bar)
Arms Triceps.
DB Kick Backs	DB single arm behind neck tricep stretch	DB both arms behind neck tricep stretch	DB close grip bench press	BB behind neck tricep stretch
BB close grip bench press	BB behind neck press	BB behind back push-away	Dips	High pulley push downs (with straight bar)
High pulley reverse grip push downs (with straight bar)	High pulley push downs (with rope)	High pulley behind neck tricep stretch (with rope)	High pulley D-handle face push away tricep stretch	High pulley reverse grip push downs (with D-Handle)
Shoulders.
BB Shoulder Press	DB Shoulder press	DB Arnold Press	DB Lateral raise	DB single arm bent over row
DB single arm front raise	DB rotor cuff incline prostrate position	DB rotor cuff standing
Back
Lat pull down seated (wide Grip)	Lat pull down seated (reverse grip)	Lat pull down seated with side grip bar	Wide grip pull ups	DB prostrate Flys (Lateral grip)
DB prostrate Flys (reverse Grip)	DB prostrate Flys (forward Grip)	BB bent over row	Straight leg dead lift BB
Chest.
BB Flat bench press	BB incline bench press	BB decline bench press	DB Flat bench press	DB incline bench press
DB decline bench press	DB flat flys	DB incline flys	DB decline flys	DB turned in concentration bench press (flat, incline & decline)
Press ups
Legs.
BB Squats	Sumo squats DB	Lunges alt leg DB	Lunges static DB	Leg Curl machine
Leg extension machine	Leg extension with ankle weight	Leg Abductor machine	Leg Adductor machine	Low pulley leg Abduction with ankle strap
Low pulley leg Adduction with ankle strap
Abs
Sit ups	Ab Crunch (soles on floor)	Ab crunch (hips and knees at 90 deg)	Hanging leg raise front	Hanging leg raise alt sides
Soles to sky pelvic raise	Lat hip raise	Ironing board	Prone over head DB raise