Bench dips
Start by placing two benches parallel about leg length apart. Sit on one bench with hands gripping bench next to where the hips are positioned. Place your feet onto the other...

Dumbbell bicep curls
Sit on an incline bench set at 80 to 90 degrees, with the back resting against the bench.Holding a dumbbell in each hand, lift the dumbbells by bending at the elbow joint......

Barbell lying triceps extension
Lie supine on a flat bench, holding a barbell with a close grip (two thumbs distance apart) above the chest.Bend at the elbow. Lower the bar to the top of the head and then...