The flat dumbbell press is an upper body chest focused exercise which can help build strength in the chest, shoulders and triceps. A great exercise to help build strength and help equal out any inbalances that the individual may have.

Similar to the flat press the incline press works the same muscles however, with a slightly greater focus on the upper chest muscle fibres and shoulders. Another quality exercise to add into your training.

The overhead press is a great exercise to help increase shoulder strength. The main muscles it works is the shoulders and a bit of the triceps.

The dumbbell row is a single arm exercise to help strengthen through the back muscles alongside with the core, working as a stabiliser. Being a single arm movement it can help even out any inbalances you may have.

The lat pulldown works various muscles around the back and depending on the type of grip you utilise can also vary which muscles are activated more. Try different grips and handles to see what variation you like the most.

The seated row is a great back exercise focusing on the mid back. The core is also envolved to help keep the torso upright, this way your lower back doesnt round or arch.

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The leg press is similar to the squat however, it doesnt have the stability component envolved which may be better suited for some individuals. The leg press primarily targets the quadriceps and glutes.

The step back lunges is an exercise which can help build single leg strength through the glutes and quadriceps. As you're stepping backwards there's also a stability component involved which can help strengthen the core and ankles. 

There are many variations of the bicep curl, if that's using dumbbells, barbells, cable or machines. This exercise helps strengthen the muscle at the front of your arm.

The lateral raise is an exercise which helps strengthen the shoulders. When performing the lateral raise it's important to not go too heavy as this may increase excessive momentum to drive the weight up. Ensuring your core is being engaged is important so your lower back doesn't compensate.

The tricep extension is a quality exericse to help target and strengthen through the back muscle of your arm called the tricep. You can also alternate the hands grips and positions by using different attachments like the rope, straight or wavey bar.