Discover published sets by community

Use parallel bars or the edge of a stable chair for tricep dips. Lower your body by bending elbows then push back up.

Perform lunges to work your thighs and glutes. Step forward with one leg, lower your body until your front thigh is parallel to the ground, then push back up.

Strengthen the deltoids by performing shoulder presses with dumbbells. Press the weights overhead then lower them back to shoulder height.

To strengthen calf muscles, perform raises on the edge of a step. Rise onto the balls of your feet then lower back down.

Strengthen the latissimus dorsi by using a lat pull-down machine. Pull the bar down to your chest and slowly release it back up.

Strengthen your core by performing crunches. Lift your upper body towards your knees, then slowly lower it back down.

Strengthen your forearms with wrist curls. Use a light dumbbell and curl your wrist upwards, then lower it back down.

Strengthen your quadriceps with leg extensions. Using a machine, extend your legs out in front of you, then return to the starting position.

Use a leg curl machine or resistance bands to perform hamstring curls. Start with light resistance and focus on the muscle contraction.

Use a seated rowing machine to strengthen your back and biceps. Pull the handles towards your torso and slowly release them.

Strengthen your upper body with pull-ups. Hang from a bar with hands shoulder-width apart, pull your chin above the bar, then lower back down.

Strengthen your back, shoulders, and biceps with bent over rows. Hold weights, bend at your waist, pull the weights to your chest, and then lower them.

Perform reverse curls with a barbell or dumbbells. Curl with palms facing down to target the brachioradialis muscle in the forearms.

Use a hip abduction machine to work the muscles on the outside of your thighs. Push your legs outward against the resistance, then slowly return.

To work your abdominal and hip flexor muscles, perform leg raises on a captain’s chair. Lift your legs up in front of you, then lower them slowly.

Perform curls with dumbbells or resistance bands to strengthen your biceps. Start with lighter weights and increase as you gain strength.

Strengthen your lower body with a leg press machine. Focus on pushing with your legs and not your lower back.

Lie on your back with knees bent. Lift your hips off the floor, hold for a moment, and then slowly lower them back down.

Use a hip adduction machine to strengthen your inner thigh muscles. Squeeze your legs together against the resistance and release slowly.

With a chair for support if necessary, perform squat motions to work the quadriceps. Keep feet shoulder-width apart and back straight.

Work the pectoral muscles by using a chest press machine or dumbbells. Press the weight up and away from your chest then slowly return.

Hold a plank position to strengthen your core. Keep your body straight from head to heels, resting on your forearms and toes.

Strengthen your chest with a pec fly. Use dumbbells or a machine to move your arms in an arcing motion out to the sides and then back together.

Do push-ups to strengthen your chest, shoulders, and triceps. Lower your body until your chest nearly touches the floor and then push back up.