Sit on the bench and hold a dumbbell with both hands. Raise the dumbbell overhead at arms length, holding the weight up with the palms of your hands. Keep your elbows in while you lower the weight behind your head, your upper arms stationary. Raise the weight back to starting position.

Dumbbell Seated Overhead Tricep Extension

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

Start by lying flat on your back with your feet flat on the floor and your knees bent. Hold a dumbbell over your clavicle. Engage your core muscles and lift your torso off the floor until your shoulders are a few inches off the ground. Lower yourself back down to the starting position, but avoid resting completely on the floor between reps.

Dumbbell Crunch

Single Arm Dumbbell Shoulder Press

Tricep Dips

Barbell Skull Crushers

Reverse Mountain Climber

Alternating Knee Crunch

Leg Raise Reverse Crunch

Russian Twists

core

legs

pull

push day

Month One