https://youtu.be/KdPIspTFd80 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Take the bar off the rack and rest it on your left thigh. Allow your heel to drop as far as possible without touching the floor. This is the exerting position. Execute the movement

https://youtu.be/mpz2c562aco 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Take the bar off the rack and rest it on your left thigh. Allow your heel to drop as far as possible without touching the floor. This is the exerting position. Execute the movement

https://youtu.be/I0OMT_0tLZQ 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set the Smith machine bar to the lowest setting, which will be on the safety catches, and stand just behind the bar and place the weights where your feet will go (about hip-width apart). 

https://youtu.be/m7f5YY4Q9GU 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Position two cables at chest height and attach a handle. Reach across your body and grab one handle with a neutral grip. Repeat for the opposite arm. Position the arms straight ahead holding onto

https://youtu.be/qcN1h3WmdEU 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Position a cable at the lowest position possible and attach a single handle. Reach across your body and grab the handle with a neutral grip. Keep the elbow slightly bent and pull the handle

https://youtu.be/smZqHsDEdig 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Attach a single grip handle to the lowest notch of each cable pulley. Then, stand between the pulleys and grip both handles. Now, while standing straight, lift both arms upward to shoulder level with

https://youtu.be/YFZtnu9pWqI 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Select a weight that you can lift with only one shoulder. Stand next to the pulley machine with your feet shoulder-width apart. To maintain good posture, push your chest forward, and point your shoulders

https://youtu.be/ViCOboBrnPQ 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Using a Free-Motion or dual pulley cable machine, set the pulley on both sides to just at or above shoulder height.  A pair of weight lifting gloves or GymPaws® lifting grips will help you

https://youtu.be/ow2tlQ6JmGg 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Using a Free-Motion or dual pulley cable machine, set the pulley on both sides to just at or above shoulder height.  A pair of weight lifting gloves or GymPaws® lifting grips will help you

https://youtu.be/gy5eH-J5yMI 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Try to keep your torso upright, not leaning too far forward or back. To target the posterior (rear) deltoid, your arms should move directly back (and downward slightly) almost parallel to the floor. If