Single Arm Overhead Triceps Extension

Hinge with your elbow, squeezing the tricep to bring the weight up until your arm is extended fully
Come back down slow and controlled
Repeat for desired amount of reps

Tricep Cable Pushdown

Set the cable pulley on the top setting and use the rope attachment as you stand in an upright position in front of the apparatus.
With a neutral grip (Palms facing in towards eachother) Grab the rop hands keeping your upper arms stationary where your arms should be at a 90 degree angle to begin, and push down so that you finish with your triceps fully contracted and your hands now down near your hip area.
Slowly return back to the 90 degree starting position and repeat.

Standing Barbell Upright Row

Begin with an overhand grip and your hands just outside shoulder width apart on the bar.
When starting the movement, begin by leading with your elbows and treat your hands as hooks for the bar.
While leading with your elbows towards the ceiling, you want to try and come up to where the bar is just below your chin at the top, and then begin to slowly lower back down to the relaxed position before repeating the movement for the designated amount of reps.

Dumbbell Lateral Raise

Begin by standing in an upright position with your dumbbells of choice at your sides.
With your palms facing inwards holding the dumbbells and your arms slightly bent, move your arms up and out in a swinging motion until they are level with the floor.
Begin to slowly lower the dumbbells back to the starting position at your sides before repeating.

Reverse Spider Curl

While seated or in a bent over standing position, allow the dumbbell to hang down in front of you with your palm facing out to the side of you.
Keeping your upper arm stationery and wrist straight, curl the dumbbell up until there is a 90 degree bend in your elbow and then return to the starting position allowing your arm to hang freely in between your legs.

Reverse Biceps Curl

Begin standing in an upright position and grab the bar or EZ bar with a pronated grip (palms facing down).
Keeping your upper arms stationary, bend at your elbows, keep your wrists straight and bring the bar up and out to create a 90 degree bend at your elbows.
Get a good squeeze in your biceps and lower back to the starting position before repeating.

Overhead Dumbbell Triceps Extension

Standing in an upright position bring your desired dumbbell overhead just behind your shoulders with the palms of your hands placed on the bottom of the top head of the dumbbell (Refer to the video demonstration for specific hand placement).
Keeping your elbows inward, bend at your elbows to come back where your arms form a 90 degree angle before bringing the dumbbell back up to the starting position with your arms fully extended over top.
Keep your upper arms stationary throughout this movement.

Are you sure you want to erase all checkmarks from your progress calendar?

Plate Curls