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Reverse Dumbbell Chest Flyes

With feet shoulder width apart slight bend your knees and have the dumbbells in each hand with the palms facing each other

Begin to move the weights out and away from each other (to the side) in an arc motion Tip: Try to squeeze your shoulder blades together

Feel the contraction and slowly lower the weights back down to the starting position

Repeat for X amount

Reverse Dumbbell Bench Chest Flyes

Lay on incline bench with the chest and stomach pressing against the bench

Have the dumbbells in each hand with the palms facing each other

Begin to move the weights out and away from each other (to the side) in an arc motion Tip: Try to squeeze your shoulder blades together

Feel the contraction and slowly lower the weights back down to the starting position

Repeat for X amount

Assisted Pull Ups

Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee

If using a machine choose appropriate weight

Keeping your body straight, contract your lats to pull yourself up

Slowly release to full arm extension
Repeat for X amount of reps

Bent Over Row

Holding a barbell (or dumbbells) palms facing down, bend your knees slightly and bring your torso forward

Lift the barbell to you while keeping the elbows close to the body.

Make sure to squeeze your back muscles
Lower the barbell back to beginning positionRepeat for X amount of reps

Seated Row Wide Grip

Sit down at the pulley row machine and place your feet on the front platform or straight in front of you

Lean over as you keep the natural alignment of your back and grab wide grip bar

With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out

Pull the handle back towards your torso while keeping the arms close to it until you touch the abdominals – squeezing your back muscle

Close Grip Row

Sit down at the pulley row machine and place your feet on the front platform or straight in front of you

Lean over as you keep the natural alignment of your back and grab the V-bar handle

With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out

Pull the handle back towards your torso while keeping the arms close to it until you touch the abdominals – squeezing your back muscle

Lat pull down

Sit down on a pull-down machine with a wide bar attached to the top pulley or kneel in front of the pulley machine

Grab the bar with the palms facing forward

As you have both arms extended in front of you holding the bar at the chosen grip width, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back

After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched

Repeat for X amount

Grips:

Wide grip - your hands need to be spaced out at a distance wider than shoulder width

Overhand grip – position your hands facing forward Underhand grip – position your hands facing under

Underhand grip – position your hands facing under

Close Grip Lay Pull Down

Lat pull down

Sit down on a pull-down machine with a V bar attached to the top pulley or kneel in front of the pulley machine

Grab the bar with the palms facing forward

As you have both arms extended in front of you holding the bar at the chosen grip width, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back

After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched

Repeat for X amount

One Arm Pull Down

Sit down on a pull-down machine with a single pulley attached to the top pulley

Grab the attachment with one arm and pull down towards your hip

After a second at the contracted position squeezing your shoulder blades together, slowly raise the attachment back up to the starting position

Repeat for X amount on each 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

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