Workouts and Exercises

Anyone can do the exercises listed below just make sure you practice proper form and increase the weight when you start getting our of your rep range!

I usually stick with between 8-10 reps and changing weight depends on how many reps you hit.

So if you can only hit 6 reps, drop the weight and if you can hit 12 reps, increase the weight until you can only complete 8 with the CORRECT FORM

Chest Exercises

DB Bench

DB Incline

DB Chest Fly's

Seated Lower Push Press

Seated Machine Fly's

Cable Fly's Hi to Low

Cable Fly's Low to Hi

Back Exercises

Hammer Row

Seated Vertical Row

Lat Pulldown

Single Arm Pulldown

Wide Grip Lat Levers

Seated Upper Back Straights

Single Arm Seated Rows

Shoulder Exercises

Side Raises

Front Raises

Shoulder Press

Cable Lateral Raise

Face Pulls (Rear Delts)

Tricep Exercises

Rope Extension

Push Downs

Seated Pushdowns

Decline Pushups

Cable Kick Backs

Bicep Exercises

Regular Curl

Hammer Curl

Rope Hammer Curl

Barbell Curl

Dumbbell Holds

Leg Exercises

Kettle Bell Squat

Side Lunges

Front Lunges

Decline DB Squats

Calf Raises

Leg Extensions

Hamstring Curls

Cardio

12 Incline - 4 Speed on Treadmill

Bike

Swimming

Any outdoor activity that gets you moving