Let's take a look at each of the major muscle groups and one of the workouts. Gym equipment is different at each facility. But certainly you can find appropriate equipment at your gym to perform at least one appropriate exercise for each group. NOTE: If your gym does not have at least one machine to exercise each of the following muscle groups, you probably need to a find a better-equipped gym.



::: Abdominals ::: Practice your best posture when using an ab machine. Keep your abs tight, your neck straight, and your chest up. Focus on your abs as you crunch up and forward. Do not use your arms. The motion is not a sit up ... it's an ab crunch. Keep your lower back flat on the machine. Slowly lower the weight almost to the end, then reverse and slowly return to your beginning position.

::: Triceps ::: When you use the tricep machine (excellent for non gym workouts), you will again need to use correct posture while keeping your back pressed against the machine. Keep your abs tight, your chest up, and elbows in. Slowly lower the weight, making sure to keep your elbows in. Right before you straighten your elbows, gently stop and move the weight back up. When your elbows reach a 90 degree position, gently stop and move the weight back down.

::: Biceps ::: Sit upright on the biceps machine and keep your back pressed against the back pad. Keep your abs tight, your chest up, and elbows in. Anchor your elbows in one position on the pad. Focus on your biceps as you lift the weight straight up. Slowly lift the weight to a 90 degree angle then carefully lower it back down and stop when your elbows are straight, then lift the weight back up to a 90 degree angle.

::: Forearms :: You can use a resistance band hammer curl to work your forearms even in home gym workouts. Your feet and your grip should both be approximately the width of your shoulders. Keep your abs tight, your chest up, and knees bent. Keep your elbows in a stable position next to your sides. Your thumbs should be pointed forward as you lift the weight straight up. Slowly lift the weight to a 90 degree angle then carefully lower it back down and stop when your elbows are straight, then lift the weight back up to a 90 degree angle.

::: Shoulders ::: While sitting on a shoulder press, press your back against the back pad. Always try to keep your abs tight while bending your knees and relaxing your chest. Focus on your shoulders as you push the weight up. Slowly push up until your elbows are almost straight, then slowly reverse the motion. As soon as your elbows are in line with your shoulders, slowly reverse the motion and push the weight back up.

::: Chest ::: Using a chest press machine, press your back against the back pad. Always keep your abs tight and keep your shoulders down while keeping your chest up. Focus on bringing your elbows together while you push the weight out. Push out until your elbows are almost straight, then slowly reverse. As soon as your elbows are in line with your shoulders, carefully reverse the motion and slowly push the weight back up.

::: Legs ::: While sitting on a leg press machine, press your back against the back pad. . Always try to keep your abs tight while bending your knees and relaxing your chest. As you lower the weight, make sure your knees do not move above your toes. You will need to keep your hips back in order to accomplish this. Done properly, you should feel the weight between your hips and your knees. After you become comfortable, push the weight up. Right before your knees are straight, slowly reverse the motion.

::: Back ::: The latest workouts in gyms feature rowing machines. Try to focus on maintaining the natural arch in your back while you are seated on the rowing machine. Keep your abs tight, your chest up, and shoulders back. Bring your shoulder blades together as you pull the weight back. Pull until your elbows are in a straight line with your shoulders, then slowly reverse. Right before your elbows are straight, slowly reverse the motion.

Simply focus on completing one well-executed exercise for each muscle group ..... and keep your abs tight! Sometimes it helps to watch people performing an exercise so you can visualize the correct way to perform it. Take a look at these workouts gym videos .....