Pec Fly Machine

Lay flat on the incline bench with your feet on the ground. Raise the dumbbells until you have straight arms. Lower the dumbbells to your mid chest Raise the dumbbells until you've locked your elbows.

Dumbbell Incline Bench Press

Cable Crossover Low to High

Barbell Flat Bench Press

Cable Crossover High to Low

Grab a dumbbell and hold with both hands. Point your dumbbell at the ceiling. Flex at the shoulder joint while keeping your elbows mostly extended. Flex until you feel a stretch in your lats then bring the dumbbell back to the ceiling.

Dumbbell Pullover

Wide Grip Pulldowns

Reverse Grip Pulldowns

Close Grip Pulldowns

Bent Over Barbell Row

seated cable row

one-arm dumbbell row

Chest & Back

Legs

Delts & Arms

upper body

push day

HOE READY Training Program

upper body

upper body

movements

nicholas mckenzie