Chest/Bench Press
(A) Lie on a bench or floor with abs contracted, back flat against the bench.  Begin with weights straight up over chest, elbows slightly bent.  (B) Bend the elbows and lower arms no lower than shoulders (arms should look like a goal post).  Contract the chest and push arms up, but don't allow weights to touch at the top.  

Push Ups
(A) Lie facedown on the floor with hands wider than shoulders, on knees (modified) or toes.  (B)  Bend elbows and lower into a pushup, elbows to 90 degrees and abs in tight.  Don't sag in the middle.  Push back to start and repeat. 

Barbell Row 
(A) Holding bar or weights in front of thighs, bend knees and tilt torso forward to about 45 degrees, abs in tight.  (B) Take the weights out, following line of thighs, then squeeze the back to draw weight in towards belly button.

Back Extension
(A) Lie face down with hands either behind the back or lightly cradling the head.  (B) Lift upper body off the ground a few inches, keeping head and neck in alignment.  For a challenge, then lift feet off the ground keeping legs straight (knees don't have to be together), hold for 2-4 counts, lower and repeat.

Dumbbell Military Press

Dumbbell Military Press
(A) Stand holding weights in hands, elbows bent and weights next to shoulders.  (B)  Straighten elbows and push weights overhead, palms facing each other and slightly in front of head.   Lower arms and repeat.
 

Front Raises
(A) Stand with feet hip-width apart, abs in and torso upright with medium weights resting in front of thighs (palms face the thighs).   (B) Lift arms to shoulder level, elbows slightly bent and palms facing the floor.  Lower and repeat. 

Concentration Curls
(A) Knee on the floor and prop right arm on the inside of right leg, weight in hand and palm facing out.  (B)  Contract the bicep to pull weight towards the shoulder (without touching the shoulder).  Lower and repeat.

Kickbacks
(A) Bend torso forward until it's at 45 degrees or parallel to the floor, elbows bent and next to ribcage.  (B)  Contract triceps to straighten elbows, bringing weight up slightly above hips.  Keep the abs tight and raise torso if this hurts your lower back or hamstrings.

Dips
(A) Begin sitting on a step or chair with hands next to thighs.  Balance on your arms, moving backside in front of the step with legs straight (harder) or bent (easier).  (B) Bend the elbows and lower body a few inches, keeping the shoulders down and the elbows parallel to one another and at 90 degrees.  Push back up to starting position and repeat.