Rear Delt Flies (Cable)

DB Seated Shoulder Press

overhead press

upright rows

Grab two dumbbells while standing upright with the dumbbells at your side. Raise the two dumbbells with your elbows being fully extended until the dumbbells are eye level. Lower the weights in a controlled manner to the starting position and repeat.

Dumbbell Front Raise

Dumbbell Side Raise

Machine Preacher Curls

dumbbell shrugs

barbell curls

Lay flat on the bench with your feet on the ground. With a narrow grip on the bar, straighten your arms Lower the bar to your lower-mid chest Slowly raise the bar until you've locked your elbows.

Barbell Close Grip Bench Press

overhead tricep extension

AI-generated exercise: dumbbell hammer curls

dumbbell hammer curls

Standing Cable Curls

Reverse Grip Pressdown

DB Seated Overhead Tricep Extension demonstration

DB Seated Overhead Tricep Extension

Chest & Back

Legs

Delts & Arms

upper body

push day

HOE READY Training Program

upper body

upper body

movements

nicholas mckenzie