Decline Chest Press:  Lower to Mid Pecs

• Set bench at decline angle (30-35 degrees)
   
• With dumbbells in hand, press straight up towards ceiling as you exhale
   
• Avoid locking elbows
   
• Inhale as you slowly lower dumbbells to beginning position

Dumbbell Flyers:  Outer Pecs

• With dumbbells in hands, press straight up towards ceiling (straight position)
   
• Maintaining slight bend at elbows, slowly lower arms while inhaling
   
• Stop when elbows are level with back
   
• Contract outer pecs as you raise arms to starting position (exhale)

Lat Pulldown:  Latissimus Dorsi (Lats; Mid-lower Back)

• Grip bar slightly wider than shoulder-width
   
• Take deep breath in
   
• Contract lats as you pull bar downward (while exhaling)
   
• Inhale as you slowly raise arms back upward
   
• Avoid shrugging shoulders

Machine Row - Lower Grips:  Lats (Mid-lower Back)

• Maintain upright position
   
• Cup fingers around lower grips
   
• Contract back muscles (pull shoulder blades towards each other) as you pull weight back
   
• Inhale as you lower weights to starting position

Dumbbell Rear Deltoid Raise: Rear Delts + Traps

• Lie face-down on bench
   
• With dumbbells in hand, press weights up-and outward
   
• Maintain slight bend at elbows throughout ROM
   
• Slowly lower dumbbells, as you inhale

Dumbbell Shoulder Press:  Deltoids (Front & Middle)

• Stand with feet hip-width apart
   
• Press weights straight up towards ceiling, while exhaling (avoid hyper-extension (locking out)
   
• Inhale as you lower weights slowly (avoid hyper-flexion)

Curl with Twists:  Biceps Brachii, Brachialis

• Stand with feet hip-width apart and with palms facing inward towards thighs
   
• With dumbbells in both hands, curl upward
   
• Gradually rotate forearms so that palms face shoulders in final, upright position
   
• After holding for 1 second lower to start position

Tricep Kickback:  Triceps Brachii

• Position left hand & left knee on bench
   
• Keeping upper portion of right arm parallel to floor, press dumbbell upward to horizontal position (exhale)
   
• Slowly lower dumbbell to starting position