Workout Schedule – December

Sit down on a bench holding two dumbbells down below your legs by your feet. Lift out to the sides to 90 degrees squeezing back at the top of every rep, then back down to starting position.

Using two lightweight plates or weights, lay on your belly on the ground. Start with both weights straight up by your ears, pull all the way around keeping arms straight out to the side towards your glutes, squeezing your back through the entire motion.

Using the smith machine, lay on your back under the machine and reach up and grab the bar with your feet out in front of you. Pull yourself up towards the bar using your back, then return to starting position.

Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.

Use a cable set to the middle notch. Grip the cable straight out in front of your face then pull to the side keeping your arm straight only using your delt to pull not your back. Return to starting position and repeat for the desired number of reps.

Using a triangle shaped cable attachment, sit in front of the cable and place both hands on the handles. Pull the handle towards your chest, squeezing your shoulder blades together then return to starting.

Cross arms and grab a cable in each hand. Pull apart and squeeze your back when opening your arms.