Back - Bent Row - Using straight bar, bend slightly; knees bent slightly, pull
bar up into chest using back muscles. Be careful to keep back straight to avoid lower back injury.
Shoulders - Using straight bar, stand with feet shoulder width apart, rest weight
lightly on shoulders and press to ceiling. Bring weights in front of head and press up again. Go back and forth
between front and back of head.
Shoulders - Using dumbells, lift one arm at a time straight in front of you; palms
down. Return arm to starting position (palms in) and repeat other side. Do right, then left and back and forth.
Arms - Using straight or curl bar, curl weights up to chest keeping elbows at sides.
Straighten arms 3/4 way back down and repeat lift.
Triceps - Using dumbells and bench, use same position as in #3 but instead of pulling
weights up, press lower arm up and out behind you, using tricep muscle to complete the move.