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.