Bio Force Exercise

TO FOLL FOLLOW OW IS A LIST AND PHO PHOTOS TOS SHOWING SHOWING OVER 100 EXERCI EXE RCISES SES THAT THAT CAN BE PER PERFOR FORMED MED ON YOU YOUR R BIO FOR FORCE CE®

LEGS

CHEST & BACK

ARMS

1. Sq Squa uatt

45. Rever Reverse se Grip Grip Pull Pull Down

81. Stand Standing ing Bicep Biceps s Curl Curl

2. Sin Single gle Leg Squa Squatt

46. Singl Single e Arm Reverse Reverse Grip Grip Pull Down

82. Singl Single e Arm Standin Standing g Biceps Biceps Curl

3. Rev Revers erse e Lun Lunge ge

47. Neutra Neutrall Grip Grip Pull Pull Down Down

83. Stand Standing ing Hamm Hammer er Curl Curl

4. Seated Leg Extens Extension ion

48. Singl Single e Arm Neutral Neutral Grip Grip Pull Down Down

84. Singl Single e Arm Standin Standing g Hammer Hammer Curl

5. Seated Singl Single e Leg Extensi Extension on

49. Seate Seated d Pull Over

85. Stand Standing ing Revers Reverse e Curl Curl

6. Straig Straight ht Leg Leg Dead Dead Lift

50. Singl Single e Arm Seated Seated Pull Pull Over Over

86. Singl Single e Arm Standin Standing g Reverse Reverse Curl

7. Straig Straight ht Bar Bar Dead Dead Lift

51. Strai Straight ght Arm Lateral Pull Down Down

87. Curved Bar Biceps Biceps Curl

8. Le Leg g Cu Curl rls s

52. Single Single Straight Straight Arm Latera Laterall Pull Down

88. Curved Bar Reverse Reverse Biceps Biceps Curl

10. Evers Eversion ion Calf Raise Raises s

53. Stand Standing ing Row - Neutral Neutral Position Position

90. Seated Wris Wristt Curl Curl

11. Invers Inversion ion Calf Raise Raises s

54. Single Single Arm Stand Standing ing Row Row Neutral Position

91. Seated Revers Reverse e Wrist Wrist Curl Curl

9. Cal Calff Rai Raises ses

12. Singl Single e Leg Kick Back 13. Stand Standing ing Leg Press

55. Stand Standing ing Row - Overhand Overhand Positio Position n

89. Seated Concen Concentration tration Curl

92. Seated Overhea Overhead d Tricep Triceps s Extension Extension 93. Singl Single e Arm Overhead Overhead Triceps Triceps Extensi Extension on

14. Stand Standing ing Hip Flexio Flexion n

56. Single Single Arm Stand Standing ing Row Row Overhand Position

15. Stand Standing ing Hip Exten Extension sion

57. Stand Standing ing Row - Underha Underhand nd Position Position

95. Revers Reverse e Grip Tricep Triceps s Pushdown Pushdown

16. Stand Standing ing Hip Hip Abduct Abduction ion

96. Spli Splitt Grip Tricep Triceps s Pushdown Pushdown

17. Stand Standing ing Hip Hip Adduct Adduction ion

58. Single Single Arm Stand Standing ing Row Row Underhand Position

18. Lyin Lying g Hip Hip Extensi Extension on

59. Stand Standing ing Straight Straight Arm Arm Pull Pull Down

98. Singl Single e Arm Reverse Grip Grip Triceps Triceps Pushdown Pushdown

19. Lyin Lying g Hip Abductio Abduction/Add n/Adduction uction

97. Singl Single e Arm Tricep Triceps s Pushdown Pushdown

99. Singl Single e Arm Tricep Triceps s Kickback Kickback

20. Lyin Lying g Single Leg Leg Abduction/A Abduction/Adduct dduction ion 21. Lyin Lying g Double Double Leg Press Press

94. Stand Standing ing Tricep Triceps s Pushdown Pushdown

SHOULDERS

100.

Single Singl e Arm Reverse Reverse Grip Grip Tricep Triceps s Kickback Kickback

101.

Two Arm Arm Triceps Triceps Kickb Kickback ack

22. Lyin Lying g Single Single Leg Press Press

60. Seated Should Shoulder er Press Press

102.

Two Arm Reverse Reverse Grip Grip Tricep Triceps s Kickback Kickback

23. Sci Scisso ssorr Kick Kicks s

61. Single Arm Should Shoulder er Press Press

103.

Tric riceps eps Dip Dips s

24. Flu Flutter tter Kic Kicks ks

62. Should Shoulder er Shrugs

104.

Single Singl e Arm Arm Tricep Triceps s Dips Dips

25. Lyin Lying g Hip Hip Rotati Rotation on

63. Upr Uprigh ightt Row

105.

Cross-Bod Cross -Body y Tricep Triceps s Extensio Extension n

26. Singl Single e Leg Lying Lying Hip Hip Rotation Rotation

64. Stand Standing ing Front Raise

27. Seated Singl Single e Leg Pres Press s

65. Single Arm Standi Standing ng Front Front Raise Raise

28. Seated Singl Single e Leg Abduct Abduction ion

66. Stand Standing ing Lateral Raise

29. Seated Singl Single e Leg Adduct Adduction ion

67. Single Arm Arm Standing Standing Lateral Lateral Raise Raise

106.. 106

Ab Cru Crunch nch

30. Seated Ankle Eversi Eversion on

68. Stand Standing ing Rear Rear Deltoid Deltoid Rows

107.. 107

Obliqu Obl ique e Cru Crunch nch

31. Seated Ankle Invers Inversion ion

69. Single Arm Stand Standing ing Rear Rear Deltoid Rows

108.

Standing Stand ing Trunk Rotati Rotation on

109.. 109

Side Sid e Ben Bend d

70. Rear Cable Cross Crossover over

110.

Seated Spina Spinall Exten Extension sion

CHEST & BACK

71. Seated Front Raise

32. Seated Chest Pres Press s

72. Single Arm Seated Seated Front Raise Raise

33. Singl Single e Arm Seated Seated Chest Press Press

73. Seated Lateral Raise

34. Inclin Incline e Chest Chest Pres Press s

74. Single Arm Seated Seated Lateral Raise

35. Singl Single e Arm Incline Incline Chest Press Press

75. Rotator Rotator Cuf Cufff Low External Rotation

36. Che Chest st Fly Flye e 37. Singl Single e Arm Arm Chest Chest Flye 38. Inclin Incline e Chest Flye

76. Rotator Rotator Cuf Cufff Internal Rotation

39. Singl Single e Arm Inclin Incline e Chest Chest Flye

77. Rotator Rotator Cuf Cufff High External Rotation

40. Decli Decline ne Chest Chest Press

78. Straig Straight ht Arm Arm Pull-B Pull-Back ack

41. Closed Grip Chest Pres Press s

79. Rotator Rotator Cuf Cufff Diagonal External Rotation

42. Lat Bar Pul Pulll Down Down 43. Lat Bar Bar Front Front Pull Pull Down Down 44. Singl Single e Arm Overhan Overhand d Pull Down

ABS & LOWER BACK

80. Rotator Rotator Cuf Cufff Diagonal Internal Rotation

1

5/21/07

LEGS

1. Squ Squat at

5. Seated Single Single Leg Extension

2. Singl Singlee Leg Squat

6. Strai Straight ght Leg Dead Lift Lift

3. Rever Reverse se Lunge Lunge

7. Strai Straight ght Bar Dead Lift Lift

4. Seated Leg Leg Extension Extension

8. Leg Curl Curlss 2

LEGS

9. Cal Calff Raises

13. Stand Standing ing Leg Press Press

10. Evers Eversion ion Calf Raises Raises

14. Stand Standing ing Hip Flexion Flexion

11. In Inversi version on Calf Raises

15. Stand Standing ing Hip Extension Extension

12. Singl Singlee Leg Kick Back 

16. Standi Standing ng Hip Abduction 3

LEGS

17. Stand Standing ing Hip Adduction Adduction

21. Lyin Lying g Double Leg Press

18. Lyin Lying g Hip Extension

22. Lyi Lying ng Single Single Leg Press

19. Lying Hip Abduction/Adduction Abduction/Adduction

23. Sciss Scissor or Kicks Kicks

20. Lying Single Leg Abduction/Adduction

24. Flutt Flutter er Kicks Kicks 4

LEGS

28. Seated Single Single Leg Abduction Abduction

25. Lyin Lying g Hip Rotation

29. Seated Single Single Leg Adduction Adduction

26. Singl Singlee Leg Lying Hip Rotation

30. Seated Ankle Ankle Eversion Eversion

27. Seated Single Single Leg Press

31. Seated Ankle Inversio Inversion n 5

CHEST & BACK

32. Seated Chest Chest Press

36. Chest Flye

33. Singl Singlee Arm Seated Chest Press

37. Sing Single le Arm Chest Flye Flye

34. Incl Incline ine Chest Press

38. Incl Incline ine Chest Flye Flye

35. Sing Single le Arm Incline Chest Press

39. Sing Single le Arm Incline Chest Flye Flye 6

CHEST & BACK

40. Decl Decline ine Chest Press Press

44. Singl Singlee Arm Overha Overhand nd Pull Down

41. Close Closed d Grip Chest Press Press

45. Rever Reverse se Grip Pull Down Down

42. Lat Bar Pull Pull Down

46. Singl Singlee Arm Reverse Grip Pull Down

43. Lat Bar Front Front Pull Down Down

47. Neutra Neutrall Grip Pull Down 7

CHEST & BACK

48. Sing Single le Arm Neutral Grip Pull Down

52. Singl Singlee Straight Arm Lateral Pull Down

49. Seated Pull Over Over

53. Standi Standing ng Row - Neutra Neutrall Position Position

50. Singl Singlee Arm Seated Pull Over

54. Single Arm Standing Row - Neutral Position

51. Strai Straight ght Arm Lateral Pull Down

55. Stand Standing ing Row - Overha Overhand nd Position Position 8

CHEST & BACK

56. Single Arm Standing Row - Overhand Overhand Position

58. Single Arm Standing Row - Underhand Position

57. Standing Row - Underhand Position Position

59. Standi Standing ng Straight Straight Arm Pull Down

9

SHOULDERS

60. Seated Shoulder Shoulder Press

64. Standi Standing ng Front Raise

61. Sing Single le Arm Shoulder Press

65. Singl Singlee Arm Stand Standing ing Front Raise

62. Shoul Shoulder der Shrugs Shrugs

66. Standi Standing ng Lateral Raise

63. Uprig Upright ht Row Row

67. Singl Singlee Arm Standing Lateral Raise Raise 10

SHOULDERS

68. Stand Standing ing Rear Deltoid Rows Rows

72. Singl Singlee Arm Seated Front Raise Raise

69. Singl Singlee Arm Stand Standing ing Rear Deltoid Rows

73. Seated Lateral Lateral Raise Raise

70. Rear Cable Crossove Crossoverr

74. Singl Singlee Arm Seated Lateral Raise

71. Seated Front Front Raise

75. Rotator Cuff - Low External Rotation Rotation 11

SHOULDERS

76. Rotato Rotatorr Cuff - Internal Rotation Rotation

80. Rotator Cuff - Diago Diagonal nal Internal Internal Rotation

77. Rotator Cuff - High External Rotation Rotation

ARMS

78. Strai Straight ght Arm Pull-Back  Pull-Back 

81. Stand Standing ing Biceps Curl Curl

79. Rotator Cuff - Diago Diagonal nal External Rotation Rotation

82. Sing Single le Arm Standing Biceps Biceps Curl 12

ARMS

83. Standi Standing ng Hammer Curl

87. Curved Bar Biceps Biceps Curl Curl

84. Singl Singlee Arm Stand Standing ing Hammer Curl

88. Curved Bar Reverse Reverse Biceps Curl Curl

85. Standi Standing ng Reverse Curl

89. Seated Concentrati Concentration on Curl

86. Singl Singlee Arm Stand Standing ing Reverse Reverse Curl

90. Sea Seated ted Wri Wrist st Curl 13

ARMS

91. Seated Rever Reverse se Wrist Curl

95. Rever Reverse se Grip Tricep ricepss Pushdown

92. Seated Overhead Overhead Triceps Extension Extension

96. Spli Splitt Grip Tricep ricepss Pushdown

93. Singl Singlee Arm Overhe Overhead ad Triceps Extension Extension

97. Singl Singlee Arm Tricep ricepss Pushdown Pushdown

94. Stand Standing ing Tricep ricepss Pushd Pushdown own

98. Singl Singlee Arm Rever Reverse se Grip Triceps Pushdown Pushdown 14

ARMS

99. Singl Singlee Arm Tricep ricepss Kickback  Kickback 

103.Triceps Dips

100. Singl Singlee Arm Rever Reverse se Grip Tricep ricepss Kickback 

104. Singl Singlee Arm Triceps Dips Dips

101. Tw Two o Arm Tri Triceps ceps Kickback  Kickback 

105. Cros Cross-Bod s-Bodyy Triceps Extension

102. Tw Two o Arm Reverse Grip Grip Tri Triceps ceps Kickback  15

ABS & LOWER BACK

106. Ab Crunc Crunch h

109. Side Bend

107. Obli Oblique que Crunch Crunch

110. Seated Spinal Spinal Extension Extension

108. Stand Standing ing Trunk Rotation Rotation

16