| DUMBELL FLAT PRESS | |
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MUSCLES TARGETED: Pecs, triceps and front delts EXERCISE DESCRIPTION: Squeeze shoulder blades together keep dumbbells over your chest. Lower dumbbells to chest level then press them back up. |
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| DUMBELL INCLINE PRESS | |
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MUSCLES TARGETED: Pecs, triceps and front delts EXERCISE DESCRIPTION: Squeeze shoulder blades together keep dumbbells over your eyes. Lower dumbbells to your upper chest then press them back up. |
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| DUMBELL FLIES | |
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MUSCLES TARGETED: Pecs and front delts EXERCISE DESCRIPTION: Squeeze shoulder blades together keep dumbbells over you chest. Elbows should be slightly bent. Lower dumbbells out in an arching motion until you feel the stretch across your pecs, then return to the top. The exercise should be performed with lightweight for high reps. It can also be performed on different inclines. |
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| DUMBELL FLOOR PRESS | |
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MUSCLES TARGETED: Pecs, front delts and triceps EXERCISE DESCRIPTION: This should be performed just like the dumbbell flat press except your laying on the floor. Lower the dumbbells until the back of your arms touch the floor then press the dumbbells back up. If you are going to use heavy dumbbells have someone hand them to you. |
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| CABLE FACE PULL | |
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MUSCLES TARGETED: Rear delts and traps EXERCISE DESCRIPTION: Attach a tricep rope to a high cable machine. Pull the strap apart and towards your face. Squeeze your shoulder blades tight then return to the starting position. |
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| CHEST SUPPORTED ROW (CSR) | |
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MUSCLES TARGETED: Lats and upper back EXERCISE DESCRIPTION: Keeping your chest up and back arched. Bring your elbows back squeezing your shoulder blades together. Return to starting position. |
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| DUMBELL ROWS | |
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MUSCLES TARGETED: Lats and upper back EXERCISE DESCRIPTION: Use a flat bench for support. Keeping your lower back arched grab the dumbbell and row it straight back. |
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| DUMBELL SHRUGS | |
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MUSCLES TARGETED: Traps EXERCISE DESCRIPTION: With dumbbells in hand shrug your shoulders up as high as you can. Try to keep your arms straight and do not roll your shoulders. |
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| DUMBELL FRONT RAISE | |
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MUSCLES TARGETED: Front delts EXERCISE DESCRIPTION: Start with dumbbells down by your side. Raise the dumbbells to about eye level then lower. |
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| DUMBELL STANDING OVERHEAD PRESS | |
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MUSCLES TARGETED: Shoulders and triceps EXERCISE DESCRIPTION: Start with dumbbells about ear level. Press dumbbells over your head then return to starting position. You can also do these seated on a bench with a back support. |
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| DUMBELL LATERAL RAISE | |
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MUSCLES TARGETED: Shoulders EXERCISE DESCRIPTION: Start with dumbbells down by your side. With elbows slightly bent raise dumbbells to shoulder level then return to starting position. This exercise should be used with lightweights. |
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| BENT LEG DEADLIFT | |
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MUSCLES TARGETED: Lower back, hamstrings, and glutes EXERCISE DESCRIPTION: Start with lower back arched chest up and knees slightly bent. Your legs should be about shoulder with apart. Lower the dumbbells by driving your hips back and bending at the waist. Lower dumbbells to mid shin then return to the top. Your back should remain arched through the movement and knees should be slightly bent. Do not squat the weight down. |
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| DUMBELL LUNGES | |
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MUSCLES TARGETED: Quads, hamstrings, and glutes EXERCISE DESCRIPTION: Start with your chest up and you lower back arched. Take one of your legs and step it forward as far as you can. From this position you lunge straight down try not to brake at the waist. Your shinbone should be perpendicular to the ground. Push through the heal of the front foot and return to the starting position. This exercise takes some balance so you may just want to start with your bodyweight. |
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| ONE LEG SQUAT | |
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MUSCLES TARGETED: Quads, hamstrings, and glutes EXERCISE DESCRIPTION: This is very similar to the lunge the only thing that changes is that your back leg should be elevated. This exercise will really isolate the front leg and give a great stretch for the back leg. |
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| DUMBELL SKULL CRUSHERS | |
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Muscles targeted: Triceps EXERCISE DESCRIPTION: Start with palms facing each other. Lower dumbbells by bending at your elbows to a 90-degree angle. Push dumbbells back to the starting position |
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| TRICEP KICKBACKS | |
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MUSCLES TARGETED: Triceps EXERCISE DESCRIPTION: Use a flat bench for support. Your back should be arched the arm that has the dumbbell should be tucked in tight beside your body. Push your arm back until it’s straight then return to starting position. |
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| OVERHEAD TRICEP EXTENSION | |
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MUSCLES TARGETED: Triceps EXERCISE DESCRIPTION: Start with arms straight over your head holding the dumbbell with both hands. Bend your elbows and lower the dumbbell until your forearms form a 90-degree angle. Then return to the starting position. This can also be done seated with a bench with a back support and also one arm at a time. |
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| CABLE TRICEP PUSHDOWNS | |
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MUSCLES TARGETED: Triceps EXERCISE DESCRIPTION: A cable machine or band could be used for this movement. Different attachments can be used for this exercise. Grasp the attachment of your choice. Keeping your elbows tight beside your body push down until your arms are straight. Then return to the starting position. |
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| BICEP CURLS | |
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MUSCLES TARGETED: Biceps EXERCISE DESCRIPTION: Start with dumbbells beside your thighs. Bring then dumbbells up and turn you palms up as you are raising the dumbbells. Your elbows should be kept beside your body. Return the dumbbells to the starting position. |
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| HAMMER CURLS | |
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MUSCLES TARGETED: Biceps EXERCISE DESCRIPTION: Start with dumbbells beside your body. Bring dumbbells up with palms facing each other. Then return to starting position.
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