180 Lateral Raises
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.
Alternating Plank Rows
Place two dumbbells under your hands while holding a push up position. Drive one elbow back lifting one arm off the ground while the other arm stays on the ground for support, then drive back down to the ground. Repeat with the other arm. Continue to exercise...
Alt. Single Arm Lat Pulldowns
Alt. Single Arm Lat Pull Downs
Around the World Flys
Back Cable Crosses
Barbell Front Raise
Using a barbell or weighted bar, hold it with straight arms in front of you, lift to 90 degrees, then lower back down to starting position.
Barbell Shoulder Press
Behind the Head Lat Pulldown
Using the lat pulldown machine while sitting down, reach up and hold onto the bar with both hands and pull down the bar behind your head, then return to starting position.
Bent Over Cable Cross Flys
Find two cables and put them on the lowest notch. Cross your arms and grab opposite cables and bend over while keeping your back straight. Pull the cables with both arms out and up squeezing your back at the top.
Bent Over Pick-Ups
Hold two dumbbells in your hands and squat down so both knees are bent (dumbbell will hang by ankles.) Then pull up towards body squeezing back (like you're pulling your pants up) and return to starting position.
Bent Over Single Arm Cable Rear Delt Fly
Box Grip Cable Lat Pulldowns
Cable Back Row to Fly
Cable Chest Crosses
Grab two cables across from each other (one in each hand), stand slightly forward so your arms are slightly behind your body, then pull both arms straight up with your palms up to 90 degrees. Lower back down to starting position and repeat for the desired number of...
Cable Cross Rear Delt Flys
Using the cable machine move the cable attachments so they are both in line with your shoulders. Face the cable machine and grab the cable across your body with each hand. Keep your arms straight and pull out and back using your delts to pull.
Cable Delt Rotations
Use two handles on the cable machine and pull the handle towards your chest with your elbows up. Keep your elbows up and lift your hands to the ceiling before coming back down.
Cable Rope Front Raises
Cable Rope Upright Row
Using handles or the rope on the lowest notch of the cable, pull the rope towards your chest with your elbows up and straight out, then return to straight at the bottom.
Cable Seated Dual Low Rows
Cable Upright Pull to Fly
Cable Upright Row
Chest Press Machine
Find a chest press machine, sit down and press the weight up and out.
Chest Press to Leg Drop
Grab two dumbbells and lay on your back on a bench with your shoulders up and feet straight out and up. Hold the dumbbells with bent arms right by your armpits then press arms straight up to the ceiling while bringing your feet straight up as well, then lower arms and...
Close Grip Bench Press
Close Grip Pulldowns
Close Grip Seated Cable Rows
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.
Dumbbell Curl to Press
Using two dumbbells, start with both arms straight by your sides. Bend and curl palms up towards you, then keep pressing and turn palms out to a shoulder press and straighten both arms at the top, then reverse and do the same thing on the way back down to starting...
Dumbbell Front Raises
Dumbbell Lateral Raises
Dumbbell Upright Row
DB Wide Flys (Standing)
Front to Lateral Raises
High Row Machine Pulls
Using a high row machine, place both hands on the handles and pull towards your body, squeezing back at the bottom of every rep.
High Row Machine (Single, Single, Dual)
Incline Bench Dumbbell Rows
Incline T-Bar Rows
Using the incline T-bar row machine, place both hands on the handles with your belly on the bench. Pull towards your chest, squeezing your back at the top, then return to starting position.
Lat Dual Pull Downs
Find a lat pull machine and put two handles on the two cable notches. Sit down and grab both handles, reach up and pull down towards the outsides of your body squeezing your lats at the bottom.
Lat Pull Downs
Holding two dumbbells straight out at 90 degrees, do circle reps forward for however many reps, then do the same amount backwards.
Machine Lateral Raises
Using a machine, place forearms under the pads and lift to 90 degrees then come back down, using your shoulders to lift.
Machine Low Back Rows
Military Dumbbell Seated Press
Sitting down holding two dumbbells with your elbows out at a 90-degree angle, press up and down.
Plate Curl to Press
Plate Frontal Raises
Start with your hands and toes on the ground and perform a push-up. You can also modify and do them on your knees for an easier exercise.
Rear Delt Lifts (Machine)
Using a machine, place both hands on the handles, starting with your hands by your ankles. Slightly bend at your waist while keeping your back straight then lift and lower using only your delts.
Reverse Back Flys
Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.
Reverse Grip Barbell Rows
Reverse Grip Cable Bar Rows
Using a bar on the cable machine, sit down and hold it with your palms up. Pull the bar towards your chest while squeezing your back each time.
Reverse Grip Lat Pulldowns
Rope Machine (Dual)
Using the rope machine, place one hand on the rope and pull down, squeezing your back each time you pull. Do multiple reps with one arm, then switch arms and repeat.
Rope Machine (Single Arm)
Using the rope machine, place one hand on the rope and pull down, squeezing your back each time you pull. Keep repeating then switch arms.
Seated Bent Over Back Flys
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.
Seated Single Arm Front Raise
Seated Half Arnolds
Grab two dumbbells and sit on a bench. Start with both dumbbells down by your sides, then lift both arms straight out and up to 90 degrees, then back down to starting position.
Seated Wide Pull Negatives
Shoulder Press Machine
Using a shoulder press machine, do 5-10 dual presses (arms together) and then alternate single arm presses for 5-10 reps or however many reps the workouts asks for.
Single Arm Barbell Row
Single Arm Cable Front Raise
Using a handle on the cable, face away from cable and start with arm by your side. Drive it forward and up to 90 degrees then return to starting.
Single Arm High Rows
Using a back machine, reach up and grab one handle and pull down towards your body, squeezing your lat at the bottom of every rep.
Single Arm Plank Rows
Place one hand on a bench in a push-up position while holding a dumbbell in the other hand. Reach dumbbell towards the ground then drive your elbow back using your back. Return to straight while keeping your core tight. You can do this exercise on your knees if you...
Single Arm Cable Cross
Single Arm Cable Lateral Raise
Single Arm Dumbbell Row
Single Arm High Cable Rows
Single Arm Low Machine Row
Using a back machine with two handles, sit down and grab one handle with one hand. Pull the handle towards your body, squeezing your back, then return to starting position. Repeat using your other arm.
Single Arm Mid Rows (Machine)
Single Arm Rope Pulldowns
Standing Cable Rear Delt Pull
Supine Smith Machine Rows
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.
T Bar High Row
Triceps dips up high not on a bench. (more advanced)
Up and Over Barbell Press
Up Up Down Downs
Start in a push-up position on the ground, toes and hands, then drop to one elbow at a time, then press back up one arm at a time back to starting position on your hands, keep walking hands and elbows up up down down.
Walk Outs to Push Up
Bend over and touch your toes, then walk forward with your hands to a push-up position. Perform a push-up then walk hands back in towards your feet and repeat.