Workout

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Dumbbell Row

Back Dumbbell

Using a neutral grip, lean into an incline bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight.

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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.

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Shotgun Row

Back Bodyweight

Attach a single handle to a low cable. After selecting the correct weight, stand a couple feet back with a wide-split stance.

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Cable Rope Overhead Triceps Extension

Triceps Cable

Attach a rope to the bottom pulley of the pulley machine. Grasping the rope with both hands, extend your arms with your hands directly above your head using a neutral grip (palms facing each other).

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Superman

Other Bodyweight

To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you.

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Hanging Leg Raise

Core Bodyweight

Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards.

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Decline Crunch

Core Bodyweight

Secure your legs at the end of the decline bench and lie down. Now place your hands lightly on either side of your head keeping your elbows in.

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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.