Warm-up:

- Warm up on the exercise bike for 5-10 minutes. Alternatively, perform dynamic stretches such as: jumping jacks, jogging on the spot, hi knees or butt kicks.

- Perform each exercise with 10-12 reps with 30 seconds rest between sets.

 

Exercise Descriptions:

 

 

Dumbbell Side Lateral Raise:

- Stand with your feet shoulder-width apart and knees slightly bent.

- Hold a dumbbell in each hand at your sides, palms facing your body.

- Raise both dumbbells to your sides until your arms are parallel to the floor.

- Your elbows should be slightly bent, and your wrists should be in a neutral position.

- Lower the dumbbells back to the start position.

Strengthens: lateral deltoid muscles.

 

 

Dumbbell Bent Over Row:

- Hold a dumbbell in each hand, palms facing the body, holding them shoulder-width apart.

- Bend over at about a 45-degree angle (no farther).

- Lift the weights straight up, exhaling, and lower the weights in a controlled manner while inhaling.

Strengthens: latissimus dorsi, trapezius, rhomboids, and posterior deltoids muscles.

 

 

Dumbbell Chest Press:

- Lie face up on the floor or a flat bench with your feet on the floor or up on the end of the bench.

- Grip a dumbbell in each hand with your palms facing your feet and hold the dumbbells at the sides of your chest.

- Using a controlled movement, press the dumbbells up so they meet over your chest.

- On the return, bring your elbows to just past parallel to the floor.

Strengthens: pectorals, triceps, and deltoids muscles.

 

 

Dumbbell Pullover:

- Lie face up on the floor or a flat bench with your feet on the floor or up on the end of the bench.

- Grip a dumbbell with both hands, palms cupping the inside of the weight plate, and keep your arms extended over your chest.

- Hinge at the shoulders to slowly lower the weight overhead until you feel a good stretch.

- Squeeze through your chest and return to the start position.

Strengthens: pectoralis major, latissimus dorsi muscles.

 

 

Standing Bicep Curl:

- Stand with your feet shoulder-width apart and knees slightly bent.

- Hold a dumbbell with your palm facing upward.

- Slowly curl the weight up by bending your elbow, keeping your elbow close to your body.

- Then slowly lower the weight to the starting position.

Strengthens: bicep brachii, brachialis, and brachioradialis muscles.

 

 

Triceps Overhead Press:

Stand or sit on a bench with feet flat on the floor. Hold a dumbbell with both hands and lift the dumbbell overhead, extending your arms fully with your palms facing up towards the ceiling. Keep your elbows close to your ears, slowly lower the dumbbell behind your head, bending your elbows as you do so. Returning to start position.

Strengthens: all heads of the triceps.