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Warm Up

10 Minutes

1: Dumbbell Chest Press

3 Sets / 8-10 Reps / 60-120 Sec Rest

Lie on a bench with a shoulder-width grip. Lift the bar until your arms lock out, then lower and explode it back up to re your fast-twitch bres.

2: Dumbbell Back Row

3 Sets / 8-10 Reps / 60-120 Sec Rest

Stand with feet hip-width apart holding a dumbbells. Bend until your torso is parallel to the floor. Allow your arms to hang, with your palms facing you. Bend your elbows and pull the dumbbells to your chest. Pause, then drop your arms to lower them.

3: Seated Dumbbell Lateral Raises

3 Sets / 12-15 Reps / 60-120 Sec Rest

Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms’ length. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward. Continue to go up until you arms are parallel to the floor. Lower the dumbbells back down slowly to the starting position as you inhale.

4: Lat Pulldown Machine

3 Sets / 10-12 Reps / 60-120 Sec Rest

Sit at a lat pull-down station and grab the bar with an overhand grip that’s just beyond shoulder width. Your arms should be completely straight and your torso upright. Pull your shoulder blades down and back, and bring the bar to your chest. Pause, then slowly return to the starting position

5: Tricep Dips

3 Sets / 10-12 Reps / 60-120 Sec Rest

Hold on to a platform positioned behind you, with straight arms, heels together and legs out. Bend at the elbow to lower until your glutes almost touch the floor. Then power back up.

6: EZ Bar Preacher Curl

3 Sets / 10-12 Reps / 60-120 Sec Rest

With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. As you breathe in, slowly lower the bar until your upper arm is extended and
the biceps is fully stretched. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height.