Upright Row with Barbell 
Back Extension with Barbell 
With knees slightly bent, bend at waist until upper 
body is parallel to floor, keeping head up and spine 
With close grip, pull bar up to chin keeping elbows 
straight throughout movement.  Progress from no 
high and return to starting position. 
barbell, to a barbell, finally adding light weight.  Do 
not attempt with a history of back problems. 
Standard Grip Pull Up 
Bench Dip 
With medium grip, palms facing forward, pull body   
upward until chin touches and return to starting  Keeping elbows close to sides, lower body almost 
to floor and repeat to tolerance. 
Seated Lateral Raise with Dumbbells 
Seated Rear Raise with Dumbbells 
With arms slightly bent, raise dumbbells to just above 
Raise slightly bent arms until parallel with floor and 
shoulder height and return to starting position using a 
slowly return to starting position. 
slow rhythmic pace. 
  2000.  Visual Health Illustrations, Inc.  Do not reproduce without written permission from Visual Health Illustrations, Inc. 

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