Workout Schedule – March

using dumbbells, start with both arms down by your sides, drive both arms out and up to the top above your head, twist so your palms face each other at the top, then return to starting position.

Using a flat bar with both arms tricep pushdowns.

using a handle on the cable, face away from cable, start with arm by your side, drive it forward and up to 90 degree then return to starting.

Holding 1 dumbell with one hand behind your head, upperarm pointing straight up keeping your elbows pointed to the ceiling, drive the weight down below head then extend to straight up over your head, keep repeating.

Using Dumbells Lay with your back on the bench and the weights above you curling them towards your forehead, slow and controlled keeping your elbows shoulder width, but pointed to the ceiling.

using a cable, move it to the middle notch, grip the cable straight out in front of your face, pull to the side keeping your arm straight only using your delt to pull not your back, return to starting position.

using two DB’s, start with elbows up at a 90 degree both palms facing you, then open up both arms to the side still at 90 degrees with your elbows, then shoulder press to the ceiling, then bend back down to starting position.