STRETCH       BASICMOVES       ROUTINES

	CLICK FOR THE BASIC MOVE	bench press
	squat  quadriceps, thigh adductors, glutes and erectors	1. This move can be done with dumbbells or a barbell. 2. Make sure the feet are flat on the floor. 3. Your hands should be about shoulder width apart and your upper back and head remain firmly on the bench. 4. Raise the arms slowly until they lock into position - fully extended.
	bench press  pectorals, deltoids, triceps
	bent over rows  laterals, upper back, biceps, brachialis, rear deltoids
	shoulder press  triceps, deltoids and trapezium
	calf raise  calf muscles and lower leg	5. When using equipment with rests, the move begins with the arms locked and extended. 6. In the second part of the move you start to lower the barbell or dumbbells towards the chest.  7. When extending the arms again make sure the Pectoral muscles are being used to push the weights back up.
	pull down  laterals, upper back, pectorals, biceps, brachialis, forearms
	bicep curl  biceps, brachialis, forearms
	abdominal crunch  abdominal wall