Cable Hammer Curls

Lying Triceps Extension

Barbell Curls

Hanging Leg Raises

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

Decline Bench Press

Grip the edge of the bench with your hands, Keep your feet together and legs straight. Lower your body straight down. Slowly press back up to the starting point. TIP: Make this harder by raising your feet off the floor and adding weight.

session - 10/15/2025