By Cary Raffle | MS Exercise Science & Health Promotion | Certified Personal Trainer | Certified Orthopedic Exercise Specialist | www.trainercary.com | 917-603-3813 | Check with your doctor before beginning a new exercise program | Exercises are appropriate for most people, but it is best to meet with a qualified trainer for selection and instruction

Exercises NOTES

pull up - cable assisted (belt)

1. Hang from a pull-up bar with a neutral grip (palms facing each other) and cables attached to your waist.
2. Keeping your legs still and initiating with your shoulder blades, pull your chest to the bar.
3. Lower yourself to the starting position.
4. Continue for the remainder of the set.

Be sure to: Straighten your arms completely at the end of the rep; at the top, think about driving your elbows back and down.

You should feel it: Working your back and arms.


push up

1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you.
2. Keeping your torso stable and hips square to the ground, bend your elbows to lower your body towards the ground.
3. Without touching the ground, push yourself back up.
4. Continue for the full set.

Be sure to: Keep your body in a straight line and push your chest as far away from your hands as possible.

You should feel it: Working your chest, arms, and torso.


Standing Front Lunge


Reverse Pec Deck Machine


Machine Leg Press


Lat Pull down


(DB) Dumbbell Flat Press


V-Bar Seated Cable Row


Seated Leg Curls


biceps curls - standing dumbbell

1. Stand with your feet shoulder width-apart holding dumbbells in each hand at your side.
2. Keeping your elbows at your sides, curl the bar up to your shoulders.
3. Lower the weight back down to the starting position.
4. Continue for the full set.

Be sure to: Don’t allow your elbows to leave your side. Avoid using momentum to help you lift the weight.

You should feel it: Working your biceps.


Tricep Pushdown