Arms/Shoulders/Abs

Bicep Curl

Hold a dumbbell in each hand with your elbows close to the torso and the palms of your hand should be facing up

Curl both weights simultaneously

Slowly begin to bring the dumbbell back to the starting position

Variations:

Wide grip: hold dumbbells outside your shoulders

Close grip: hold dumbbells close to your torso

Use can use a barbell as well

Dumbbell Alternating Bicep Curl

Hold a dumbbell in each hand with your elbows close to the torso and the palms of your hand should be facing your thighs

Curl the right weight as you rotate the palm of the hands until they are facing forward

Slowly begin to bring the dumbbell back to the starting position

Alternate arms --- repeat

Continue to do X amount on each side

Overhead Dumbbell Tricep Extension

Grab a dumbbell with appropriate weight and extend your arms with your hands directly above your head

Your elbows should be in close to your head

Slowly lower the dumbbell behind your head and raise your arms towards the ceiling

Return to the starting position by flexing your triceps

Repeat for X amount

Overhead Rope Tricep Extension

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

Your elbows should be in close to your head

Slowly lower the rope behind your head and raise your arms towards the ceiling

Return to the starting position by flexing your triceps

Repeat for X amount

Upright Dumbbell Shoulder Row

Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width

Extend your arms with a slight bend at the elbows and your back should be straight

Raise the dumbbells until they nearly touch your chin.

Lower the dumbbells back down slowly to the starting position

Repeat for the recommended amount of repetitions

You can use a barbell as well

Hammer Curl

Hold a dumbbell in each hand with your elbows close to the torso and the palms of your hand should be facing your torso

Curl the right weight as you contract your bicep

Slowly begin to bring the dumbbell back to the starting position

Alternate arms --- repeat

Continue to do X amount on each side

Rope Cable Curl

Attach a rope to the pulley machine at the ground level

Grab the rope at shoulder width and keep the elbows close to the torso

While holding the upper arms stationary, curl the rope while contracting the biceps

Only the forearms should move. Continue the movement until your biceps are fully contracted and the rope is at shoulder level

Hold the contracted position for a second as you squeeze the muscle

Slowly begin to bring the rope back to starting position as your breathe in

Repeat for X amount

Rope Face Pulls

Attach a rope to a high pulley and pick a comfortable weight

Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands

Pull the weight directly towards your face, separating your hands as you do so

Keep your upper arms parallel to the ground



Straight Arm Rope Face Pulls

Attach a rope to a high pulley and pick a comfortable weight

Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands

Keeping your arms straight, extend the shoulder to pull the rope down to your thighs

Pause at the bottom of the motion, squeezing your lats

Return to the starting position without allowing the weight to fully rest on the stack

Cable Rope/Bar Tricep Push Down

Attach a rope attachment or straight bar to a high pulley and grab with a neutral grip

Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs

After holding for a second, at the contracted position, bring the rope slowly up to the starting point

Repeat to complete total reps

Alternating Front Raise

Stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs

Lift one dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down

Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the other dumbbell

Continue alternating until you complete X amount of reps on each side

Variations: This exercise can also be performed both arms at the same time. Also, you could use a barbell as well

DB Y Raises

Stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing away from your thighs

Lift both dumbbells in a Y position slightly under your chin

Now lower the dumbbells back down slowly to the starting position as you simultaneously lift the other dumbbell

Complete X amount

Variations:

Standing or Seated

Lateral Raises

Hold dumbbells by your side at arms length with the palms of the hand facing you

Life the dumbbells to your side with a slight bend on the elbow

Lower the dumbbells back down slowly to the starting position

Repeat for X amount

Variation: This exercise can also be performed sitting down

Med Ball Slams

Hold a medicine ball with both hands and stand with your feet at shoulder width

Raise the ball above your head and fully extend your body

Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can

Receive the ball with both hands on the bounce and repeat the movement

Bicep Curl to Shoulder Press

Begin in the same position as a bicep curl

Perform a bicep curl and extend your dumbells overhead to perform a press with your palms facing your ears

Repeat X amount. You can use a barbell for this exercise if needed

Band Shoulder Press

With your feet placed on top of a band hold both handles and perform a shoulder press

DB Bench Press

Lie down on a flat bench with a dumbbell in each hand

Position the dumbbells with your palms facing away from you

Starting with the dumbbells about shoulder-width apart push the dumbbells up towards the ceiling. Lower down to your chest. Repeat

Incline DB Bench Press

Position the bench on an incline and lay on the bench with a dumbbell in each hand

Position the dumbbells with your palms facing away from you

Starting with the dumbbells about shoulder-width apart push the dumbbells up towards the ceiling. Lower down to your chest. Repeat

Standing Shoulder Press

Start with holding a dumbbell in each hand and feet shoulder width apart

Now raise the dumbbells to shoulder height

With your palms facing forward push the dumbbells upward until they touch at the top

Slowly lower the weights back down to the starting position. Repeat for X reps

Seated Shoulder Press

Position yourself on a bench with your back agains the bench

Now raise the dumbbells to shoulder height

With your palms facing forward push the dumbbells upward until they touch at the top

Slowly lower the weights back down to the starting position. Repeat for X reps

Band Upright Row

With your feet placed on top of a band take both handles and perform and upright row

Band Bicep Curl

With you feet placed on top of a band take both handles and perform a bicep curl

Mountain Climber Twist

Start with your body in the plank position and your hands slightly wider than shoulder-width apart

Bring your left knee to your right knee and hold before alternating legs

Repeat X amount on each side

Weighted Burpee Push Press

With a set of dumbbells, perform your normal burpee

Stand up after and perform a push press

Repeat X amount of reps

Weighted Sit Ups

Laying on an ab mat position yourself sitting up with legs slightly bent and sitting up with a DB in your hand

Perform a sit up as you usually would

Complete X amount of reps

Renegade Row

Get into pushup/plank position with a dumbbell in each hand

While maintaining a strong plank pushup position, perform a row and then stay in the up position. Repeat

To modify, perform this move on your knees.

Ab Toe Touches

Laying on an ab mat position yourself laying down with a DB in hand

Raise your legs to the ceiling and bring yourself to bring the weight to touch your toes

Complete X amount of reps

Russian Twist

Laying on an ab mat position yourself with your back slightly off the mat and feet off the ground

Holding a med ball tap each side

Complete X amount of reps on each side