Ab and Bicep Blaster

Stand straight with a wide stance. Hold the cable handle with both hands, arms fully extended. Rotate your top half to one side, keeping your arms straight. Twist your torso back to start position. Be sure to do this exercise on both sides.

Lie on your back on the bench with your knees bent, feet flat on the floor. Hold the dumbbell on your chest. Move your upper body towards your knees. Hold for a moment, then slowly lower back down.

Stand straight with feet shoulder-width apart. Hold the barbell at thigh level with an underhand grip. Curl the bar to your chest level, squeeze your biceps and then slowly lower back down.

Stand straight holding a dumbbell in each hand at arm's length. Keep your elbows close to your torso. Use biceps to curl the dumbbells until your biceps are fully contracted and at shoulder level. Squeeze the biceps and hold for a brief pause, then begin lowering back down.