BODY WEIGHT AND NO EQUIPMENT - CHEST & SHOULDERS
STANDARD PUSHUP
A simple workout but arguably the most effective all around. Keep back straight and elbows tucked in. 3 sets of 10.
DUMBBELL BENCH PRESS
More challenging than a barbell bench press. Engages the core for stability and offers better symmetry. 3 sets of 10.
BOSU BALL BALANCED PUSHUPS
Adds more challenge to the standard floor pushups. Engages core for stability and Pause at the bottom for 2 seconds. 3 sets of 10.
DUMBBELL SHOULDER PRESSES
A great shoulder and triceps workout. Slow and steady motion. Keep muscle tension and a slight pause at the bottom. 3 sets of 10.
ROTATING DUMBBELL SHOULDER PRESSES
A variation to the standard dumbbell presses. This adds a rotation motion for a more effective compound workout. 3 sets of 10.
DUMBBELL SHOULDER RAISES
Arms straight (don’t bend elbows) and pivot from the shoulders only. pause when arms are parallel to the ground. 3 sets of 10.
DUMBBELL UPRIGHT ROWS
A great delts and shoulder workout. Pick a weight that you can comfortable do 3 sets of 10 with. Pause slightly at the top.
DUMBBELL FRONT RAISES – VARIATION
A simple and effective variation to the front raises. Adding a fly motion provides an engaging compound motion. 3 sets of 10.
UPRIGHT ROWS TO SHOULDER PRESSES
A compound workout that combines dumbbell upright rows and dumbbell shoulder presses. 3 sets of 10.
EQUIPMENT ASSISTED - CHEST & SHOULDERS
OVERHEAD CABLE TRICEP EXTENSIONS
Pivot at the elbows only. Keep a smooth motion throughout the entire workout. 3 sets of 10.
LATERAL DUMBBELL RAISES
A workout that isolates the shoulder muscles. Pivot from shoulders only. Keep a straight arm. 3 sets of 10. Rotate arms and repeat.
TRICEP CABLE PULL DOWNS
A great tricep isolation workout. Keep a straight posture, elbows tucked in, and a tight core. Pivot from the elbows only. 3 sets of 10.
OTHER WORKOUTS IN THIS SERIES
