Chest, Back, and Abdominal Exercises

Chest
bench press: 3 sets/12-15 reps
inclined bench press: 3 sets/12-15 reps
declined bench press (as shown): 3 sets/12-15 reps
fly machine: 3 sets/12-15 reps




Back
close grip lat pulldown (as shown): 3 sets/12-15 reps
t-bar: 3 sets/12-15 reps
assisted pull-up machine: 3 sets/12-15 reps
back extensions: 3 sets/12-15 reps



Abs
figure 8 (as shown): 3 sets/15-25 reps
crunches: 3 sets/30 seconds - 1 minute