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Muscle & Fitness, July, 2009 by Jim Stoppani

FLYE

Lie faceup on a fiat bench, dumbbells over your chest and elbows bent slightly. Slowly lower the weights straight out to your sides so your upper arms are parallel to the floor. Squeeze your pecs to return to the top position.

DUMBELL LUNGE

Stand erect with your knees slightly bent and feet outside shoulder width. Take a generous step forward and lower yourself until your front thigh is parallel to the floor. Keep your chest high and your front shin perpendicular to the floor. Push off your front leg to return to the start.

SMITH MACHINE FRONT SQUAT

With your feet just outside shoulder width, rest the bar on your front delts with your arms crossed in front of you. Squat down, keeping your back straight. When your thighs break parallel, drive through your heels to return to the start.

ROPE CABLE CURL

At the low-pulley cable station, grasp one end of the rope handle in each hand using a neutral grip. Keeping a slight bend in your knees and the natural arch in your lower back, slowly curl the rope up. Your elbows should remain tight to your sides throughout. Pause at the top, then slowly return to the start.