Shoulders-Alternating Cable OverHead Shoulder Press
https://youtu.be/i_9CzmFwKqA 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position. Keeping your head and chest up, extend through the elbow to press one side directly over
Chest-Smiths Machine Decline Chest Press
https://youtu.be/l7QsB87Cghw 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set an adjustable bench to an angle of around 30 to 45 degrees and place it in the smith machine. Before you add the weight, lay on the bench and lower the bar to
Chest-Smiths Machine Incline Chest Press
https://youtu.be/hzkGoD6WVJ4 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set an adjustable bench to an angle of around 30 to 45 degrees and place it in the smith machine. Before you add the weight, lay on the bench and lower the bar to
Chest-Smiths Machine Incline Reverse Chest Press
https://youtu.be/_6uwh9aukiw 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set an adjustable bench to an angle of around 30 to 45 degrees and place it in the smith machine. Before you add the weight, lay on the bench and lower the bar to
Chest-Smiths Machine Chest Press
https://youtu.be/4dt7k6Ud1iE 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Set up the smith machine bench press by placing a flat bench in the smith machine. Lower the bar and add the weight you want to use. Lay back on the bench so that
Back-Kneeling Cable High Rope Row
https://youtu.be/VOCw73MCgMo 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Start by attaching a rope handle to a high pulley on a weight machine. Grasp the rope handle with your hands about shoulder-width apart. Step back from the pulley so that there is tension
Back- Seated Twin Handle Parallel Grip Lat Pulldown
https://youtu.be/jAqVQ0SAi3g 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Attach a stirrup (handle) to two high cable pulleys. Grasp a stirrup in each hand and sit directly under the pulleys, holding the stirrups using a neutral (aka parallel) grip (palms facing each other).
Seated Cable Row-Narrow Grip
https://youtu.be/tasBTUBhEY0 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms. Target the middle to
Back Standing Cable Straight Arm Wide Grip Lat Pushdowns
https://youtu.be/374qsxGcMkI 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Stand facing the weight stack at a lat-pulldown station with your feet shoulder-width apart. Reach up and grasp a standard lat-pulldown bar or long straight bar with an overhand (pronated) grip, hands shoulder-width apart,
Seated Lat Pulldown Close Grip
https://youtu.be/3X2EJ-piu_Q 3 sets (Reps- 15, 12, 10) INSTRUCTIONS Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder. Pull the handle towards your body until the elbows are in line with your torso and then