Overhand grip, hands and feet shoulder width apart, bar behind neck, back straight, chest out, chin up. Squat down until your butt is just below the knee, thighs parallel to the ground. There are varying squat depths that can be assessed as you progress. The lower you squat, the harder it is to come upright and can be dangerous for knees if you don’t know what you are doing.

Tips:

1. You will typically either find an “Olympic bar” on the bench press rack or most gyms have a couple spare bars in that general vicinity as the bar is used for most exercises. You can also use a squat rack for assistance. This typically contains the bar attached to the rack and you will choose your weight, using the pin in the weight stack, to determine the amount of weight you are using. Unhook the bar and the machine will guide you as you squat. These are great if you do not have anyone with you to “spot” you in case you need assistance.
2. Start with just the bar to assess the weight and how much you can handle. The largest bar is typically 45 lbs. Once you are comfortable, you can add your weighted plates to the each side of the bar.
3. Make sure that you use the clamps on each side of the bar when you add weight. You do not want your plates to slide off either side. These can typically be found either on a bar already, near the plates or in the general vicinity of the benches and bars.
4. Make sure that you use proper technique for a perfect squat.
5. Most gyms have a pad that you can place on the bar to support your neck/upper back since the added weight can place some pressure on this area.

Tips:

1. The Smith Machine (Squat rack) may be the best place to start this exercise to get the proper form as it requires some balance and strength.
2. Start with just the bar to get familiar with the exercise and then add weight once you feel that you are comfortable with the form since the added weight will require even more balance and strength.

Hands shoulder width apart, overhand grip, bring bar from thighs up to collar bone while squatting (Clean). Then press bar above head.

Tips:

1. Again, start with the bar (maybe even a lighter bar) to assess proper thruster technique as this exercise requires multiple muscle groups and techniques.

Over/under grip or overhand grip, straight back, chin up, feet wider than shoulder width with toes pointing outward. Keeping back straight, bring bar from ground up to thighs with shoulders back and lock it. Squat down bringing bar to the ground and repeat.

Tips:

1. Think of a Sumo Wrestler with a big belly squatting to the ground.
2. Try to keep your back as straight as possible, taking care not to bend over when picking up the bar. This can really strain and hurt your back if done improperly.

CALF RAISES

Using bar, dumbbells or plates in hand, lift your body up to your toes and hold for 3-5 seconds.

Tips:

1. You can use Smith Machine for support, as well as, using plates or a box underneath your feet to allow for more extension of the calves as shown in the picture.

Laying on bench, hands shoulder width apart, keeping feet planted, press bar up until arms are straight and locked. Bring bar down to chest and repeat.

Tips:

1. This can be done using the Smith Machine as well for assistance. Especially, as you move up in weight and need someone to spot you.

REVERSE GRIP BENCH PRESS

Bring bar down to chest with elbows on each side of chest, keeping arms close to body.

Tips:

1. You can use Smith Machine as shown in picture above until you are comfortable enough to use free weight or if you are adding weight the machine will help to assist.
2. Adjusting the bench to an incline will target more upper chest muscles and decline will target lower. (There is an adjustment underneath the bench to adjust to incline or decline)

Hands facing upward (underhand grip), shoulder width apart, back straight, chest out. Bring bar from upper thighs, keeping your elbows at your sides, bringing bar to chest and back down.

Tips:

1. Start with bar and work your way up in weight.
2. Make sure to utilize weight clamps to hold plates on each side.
3. Keep elbows in next to your rib cage, making sure not to allow your elbows to move outward from body.
4. Go slow and concentrate on your form and muscles being worked.

Hands facing downward (Overhand grip), shoulder width apart, back straight, chest out. Bring bar from upper thighs, keeping your elbows at your sides, bringing bar to chest and back down.

On Smith Machine or Squat Rack, adjust barbell so you are at an incline from the ground. Feet on ground, hands slightly wider than shoulder width apart, back straight, legs straight, pull yourself up so chin comes above the bar and slowly back down.

Tips:

1. To increase difficulty, place your feet on an exercise ball. You may need assistance for this as it requires a lot of stability.
2. You can modify this by bending your knees to start vs. straight legs until you increase your upper body strength.
3. Focus on keeping your core engaged and keep butt from sagging. You want to use upper body and not lower body to get yourself up.

Feet shoulder width apart, hands overhand wider than shoulder width, bar on upper back behind neck, back straight, chest out, bringing back straight down to hip level and back up.

Tips:

1. Do this exercise slowly being careful to maintain good form,  especially as you add weight so you do not strain your back.
2. Make sure to keep your chest out and chin up with your back as straight as possible.

Feet shoulder width apart, hands overhand shoulder width apart, back straight, chest out, chin up. Bring bar from shin level, up to chest, squeezing shoulder blades together, elbows outward.

Tips:

1. Make sure to squeeze should blades together at the top, really pinching the center of your upper back.
2. Keep back flat to reduce any back strain.

Feet shoulder width apart, hands shoulder width apart (Overhand or over-under grip), chest out, chin up, core engaged. From ground, bring bar up to hips.

Tips:

1. Do not, sway your back or lift the bar off the floor by locking out your legs so your back is bent over the bar.
2. Maintain the erect position, chin up and chest up pulling all the way up until you are at arms length and the bar is stopped at thigh level.
3. Make sure to maintain proper deadlift form to prevent injury.

Using dumbbells, kettle bells, plates or some gyms have bars with handles specifically for this exercise. Hold weight next to body, shoulders back, chest out, chin up, core engaged, walk down ~10 steps and walk back.

Tips:

1. Keep shoulders back and chest out, do not slouch or lean forward or back.
2. There are weight lifting wrist support gloves that have hooks specific for this type of exercise that provide assistance in carrying the weight.

Performing an elbow plank, place a weighted plate on mid to lower back and hold for 3 sets 90 secs, 60 secs, 30 secs.

Tips:

1. Keep back flat and core engaged.
2. Do not place weight on upper back.
3. Start with lighter weight to assess proper form.

Lastly, make sure that you follow gym etiquette. Most gyms have signs or rules, but typical gym etiquette includes the following.

1. Bring a towel or use paper towels or cleaning cloths provided to wipe equipment down after using. No one wants to get on a bench full of sweat. Dont leave towels on the bench or floor.
2. Put equipment and weights back after using.
3. Be respectful of others waiting to use equipment. If others are waiting, switch off reps or get your workout done and move. Don’t be that guy resting on the bench for 10 mins on their phone while people are waiting to use the equipment you’re on.
4. Be aware of how much weight you can lift. You don’t want to be the guy dropping weights and making the “klunk alarm” go off. No one wants to be distracted while lifting.