Quadriceps, Hamstrings, Gluteals and Hips Flexors
To work your quadriceps, sit on the bench with your ankles underneath the foam rollers. Pull up your legs until they are straight in front of you, then bring them back down. Do this for three sets of 10 repetitions. To isolate your hamstrings and gluetal muscles, lean over the preacher pad and put your ankles behind the foam rollers. Contract your leg to form a "V" shape, then bring it back down to the starting position. Do this for three sets of 10 repetitions. For your hip flexors, put your foot into the ankle strap. Stand with the side of your body against the preacher pad. Keep your leg straight and bring it out at a 45 degree angle. Do three sets of 10 repetitions.
Chest and Triceps
For a chest workout, start with a standard press. Sit on the bench and press the bar forward for three sets of 10 repetitions. To increase muscle tone, you can also do a "burn-out" workout. For this, pick a relatively low weight and do as many chest presses as you can for one minute. To work your outer chest muscles, use the same bar and do a butterfly motion, spreading your arms and bringing your palms together. To work your triceps, stand over the bench and use the pulldown bar to isolate your muscles. Keep your arms close to your body and push down for three sets of 10 repetitions.
Back and Biceps
For your biceps, start with the curling bar. Add the desired weight and curl up for three sets of 10 to 15 repetitions. Next, use the rolled preacher pad to work both your upper biceps and forearms. Do three sets of 10 to 15 repetitions. To work your mid-back, or latimus dorsi muscles, sit on the bench and bring the pulldown bar even with your chest. If you want to add muscle strength to your back versus tone, then pick a weight with which you can do three sets of eight repetitions.