Upper Body

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...

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.

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 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.

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 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...

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.


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.

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.

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 Laterals

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.

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 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 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.

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.

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.