180 jumps

Start by lying flat on a bench with a dumbbell in each hand. Hold the dumbbells at chest level with your palms facing forward. Engage your core and press the dumbbells upward until your arms are fully extended.

Dumbbell Bench Press

Take a double overhand roughly shoulder width grip. Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.

Barbell Upright Row

Stand up straight with dumbbells at either side, palms facing your hips. Raise your arms on either side with a slight bend in your elbow until they are parallel with the floor. Pause at the top of the motion. Slowly return your arms down to starting position.

Dumbbell Lateral Raise

Start by standing with your feet about hip-width apart, with a barbell in front of you. Bend down and grab the barbell with an overhand grip, your hands slightly wider than shoulder-width apart. Keep your back straight and your shoulders down as you grip the bar. Stand up straight, lifting the barbell off the ground and pulling it toward your hips. Keep your elbows close to your body and your shoulders down as you do this. Once the barbell is at your hips, raise your shoulders as high as you can, holding the position for a moment.

Barbell Shrug

Use a rope attachment. The cable should be set all the way to the bottom of the machine. Face away from the cable machine. Stagger your stance so you have a better base of support. Use a neutral grip thumb facing up pinky-facing down). Flex at the elbow and extend.

Cable Rope Hammer Curl

You can use any attachment. The cable should be all the way to the bottom of the machine. Face away from the machine. Point your elbows straight up toward the ceiling. From there, extend your elbows until your fists are pointed straight toward the ceiling.

Cable Rope Overhead Tricep Extension

chest stretch

shoulder stretch

tricep stretch

Arm Circles

Anchor the band at eye level. Take a few steps away until the band is taut. Use an overhand grip with both hands. Pull the band to the bridge of your nose flaring your elbows out.

full body hypertrophy workout

full body hypertrophy workout

movements

nicholas mckenzie