Rear Delt Flies (Cable)

DB Seated Shoulder 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

Rope Face Pulls

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

EZ Bar Reverse Curls

Take a shoulder width grip. Break at the elbows. Try to keep your elbows tucked in. Don't let them flare out. Stop the bar a few inches from your forehead and extend your elbows back up.

Barbell Skullcrusher

AI-generated exercise: dumbbell hammer curls

dumbbell hammer curls

overhead tricep extension

Straight Bar Pressdown

Standing Cable Curls

Reverse Grip Pressdown

Chest & Back

Legs

Delts & Arms

upper body

push day

HOE READY Training Program

delts & arms

delts & arms

movements

nicholas mckenzie