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

Use a handle attachment with the cable set to the bottom of the machine. Pull your elbows straight up toward the ceiling until the attachment is just below your chin then extend until your elbows are fully extended.

Cable Upright Row

incline dumbbell fly

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

Stand tall with two dumbbells. Pull your shoulder blades up. Give a one second squeeze at the top.

Dumbbell Shrug

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

Place the cable anchor at a lower level than your shoulders. Sit on the bench, leave your elbows mostly extended. Bring your fists together and flex your pecs.

Cable Incline Chest Fly

Lay flat on the bench with your feet on the ground. With straight arms unrack the bar. Lower the bar to your mid chest Raise the bar until you've locked your elbows.

Barbell Bench Press

Sit on the machine and grab the handles with an overhand grip. Adjust the machine to get the longest range of motion possible. Press until your elbows are not extended but not hyperextended.

Machine Chest Press

Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms). Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint. Press until your elbows are extended and push your head forward slightly. Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.

session

session

movements

nicholas mckenzie