Workout

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Barbell Shoulder Press

Shoulders Barbell

Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head.

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Cable Rope Tricep Extension

Triceps Cable

With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.

Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

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Dumbbell Bench Press

Chest Dumbbell

Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.

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Arnold Dumbbell Press

Shoulders Dumbbell

Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso.

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Decline Sit Up

Core Bodyweight

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.

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Floor Press

Other Bodyweight

Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack.

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Plank

Core Bodyweight

Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.