Body Fat Chart

The chart gives an idea of the fat percentages in the body. It is categorized according to genders and age group. It is pretty much self explanatory.

Forearms Exercise - Dumbbell Reverse Wrist Curl

• Sit and hold the dumbbells with overhand grip. Rest forearms on thigh with wrists just beyond knees.


• Hyper-extend the wrist and return until wrist is fully flexed.


• Lower again and repeat the exercise for 12 repetitions.

Forearms Exercise - Dumbbell Wrist Curl

• Sit and hold the dumbbells with underhand grip. Rest forearms on thighs with wrist just beyond knee.


• Allow the dumbbell to roll out of the palm down to the fingers. Grip dumbbell back up and flex wrist.


• Lower and Repeat the exercise for 12 repeatitions.

Thigh/Leg Exercises - Dumbbell Leg Calf Raise

• Grasp dumbbell in both hands to side and stand straight without bending the back.


• Raise heels by extending ankles as high as possible. Lower heels by bending ankles until you come down starting position.


• Keep knees straight throughout exercise.


• Do 3-4 sets with 12 repetitions in each set.

Thigh/Leg Exercises - Lying Leg Curl

• Facing bench, stand between bench and lever pads. Lie prone on bench and lower legs under lever pads. Grasp handles.


• Raise lever pad to back of thighs by flexing knees and then Lower lever pads until knees are straight.


• Keep upperbody/chest on bench to reduce hyperextension of the lower back.


• Do 3-4 sets of this variation with 12 repetitions in each set.

Thigh/Leg Exercises - Lever Leg Extension

• With back against padded back support sit on the apparatus. Place front of lower leg under padded lever. Grasp handles to sides for support.


• Move lever forward by extending knees until leg are straight.


• Return lever to original position by bending knees.


• Do 3-4 sets of this exercise with 12 repetitions in each set.

Thigh/Leg Exercises - Lever Seated Leg Press

• Sit on machine and make sure your is back supported.


• Grasp handles on the sides. Place feet on platform.


• Push the platform by extending knees and hips. Return and repeat.


• Accommodate full range of motion without forcing hips to bend by adjusting seat and back support. Do not allow heels to raise off of platform.

Thigh/Leg Exercises - Barbell Full Squat

• Position barbell on the back of the shoulders and dismount bar from rack.


• Descend until knees and hips are fully bent.


• Extend knees and hips until legs are straight. Return back and repeat the variation.


• Remember, Keep back straight, head forward, feet flat on the floor. Knees should point same direction as feet throughout movement. Certain knee and low problems maybe aggravated by this exercise.

Chest Exercises - Dumbbell Pullover

• Lie on the bench and Flex hips slightly.


• Grasp a dumbbell with both hands under the inner plate of dumbbell.


• Position the dumbbell over the chest and fix elbows 15° to 30° throughout exercise.


• Lower dumbbell over and beyond the head until upper arm is parallel to chest or upper body. Return back and repeat.


• Do 4 sets of this exercise with 12 repetitions in each set.
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Chest Exercises - Dumbbell Fly

• Grasp two dumbbells and lie on the bench.


• Hold the dumbbells above the chest with the arms in slightly bent position.


• With elbows fixed lower dumbbells to sides until chest muscles are stretched.


• Bring the dumbbells together in a hugging motion until dumbbells are together and repeat.


• Do 3-4 sets of this exercise with 12 repetitions in each set.

Chest Exercises - Dumbbell Incline Bench Press

• Sit down on incline bench and rest the dumbbells on lower thigh.


• Kick the dumbbells to the shoulders and lean back.


• With elbows under the dumbbells position the dumbbells to the sides of the upper chest.


• Push dumbbells up to the sides until arms are extended.


• Lower the dumbbells to the sides of the upper chest and repeat.


• Do 4 sets of this variation with 12 repetitions in each set.

Chest Exercises - Barbell Bench Press

• Lie on bench and with a wide oblique overhand grip dismount barbell from rack.
• Hold the barbell over the upper chest.


• Lower the weight towards upper chest slowly.


• Press the bar until arms are extended.


• Do 3-4 sets of this variations with 12 repetitions in each set.

Chest Exercises - Barbell Incline Bench Press

• Lie on incline bench.


• Use wide oblique overhand grip and dismount barbell from rack and hold it over the upper chest.


• Lower the barbell to upper chest towards the collar bone.


• Press bar until arms are extended.


• Do 4 sets of this variation with 12 repetitions in each set.

Latissimus Dorsi/Back Exercises - Lower Back Extensions

• Place yourself face down on a bench with your feet hooked under the rear pads.


• Place your hand across your chest and bend at the waist until your upper body is perpendicular to the floor.


• Slowly raise your upper body until it is parallel with the floor.


• To make this exercise harder, hold a weighted plate in your hands.


• Repeat the exercise for 12 repetitions and do 4 sets.

Latissimus Dorsi/Back Exercises - Cable Seated Row

• With knees slightly bent, sit on platform and grasp cable attachment.


• Pull cable attachment to waist while straightening lower back.


• Pull shoulders back and push chest forward during contraction.


• Return until arms are extended and shoulders are stretched forward, and lower back is flexed foward.


• Repeat this exercise for 12 repetitions and 4 sets.

Latissimus Dorsi/ Back Exercises - Cable Underhand Pulldown

• Sit with thighs under supports. Grasp cable bar with a underhand grip.


• Pull down cable bar to upper chest until elbows are to the sides and now return until arms and shoulders are fully extended.


• Repeat this exercise for 4 sets with 12 repetitions in each set.

Latissimus Dorsi/ Back Exercises - Cable Front Pulldown

• Sit with thighs under supports. Grasp cable bar with a wide grip


• Pull cable bar down to upper chest and return until shoulders and arms are fully stretched.


• Do 4 sets of this exercise with 12 repetitions in each set.

Latissimus Exercises - Cable Rear Pulldown

• Grasp cable bar with a wide grip. Sit with thighs under supports.


• Pull down cable bar behind neck.


• Return until arms and shoulders are fully extended.


• Do 4 sets with 12 repetitions each set.