Seated Overhead Triceps Extension

Seated upright on a bench, bring the EZ bar or bar overhead so that your palms are facing forward and your arms are fully extending.
Keeping your wrists straight, bend at your elbows moving your forears backwards and keeping your elbows as inward as possible until reaching a 90 degree angle behind your head.
Contract your triceps bringing the bar back up overhead until your arms are fully extended overhead once again before repeating.

Substitutions / Variations:

Skullcrushers | Tricep Rockers | Close Grip Dumbbell Press | Dumbbell Skullcrushers | Bodyweight/Assisted Dip

Barbell Preacher Curls

Begin the movement by setting the seat height adjustment so that your upper arms are fully touching the preacher bench.
From here, lean down to pickup the weight and return to the seated position. Begin by curling the weight up towards your face until you begin to feel the tension release from your biceps.
Once you reach this top position, slowly begin lowering the weight to the bottom just before your arms fully lockout. Repeat this movement for the designated amount of reps.

Substitutions / Variations:

Cable Preacher Curl | Reverse Biceps Curl | Seated Biceps Curl | Cable Biceps Curl

Incline Cable Flyes

Begin with the cable attachments at the lowest setting and grab the D handles.
With one foot out in front to stabilize and your palms facing upwards, bring your hands up and together meeting just in front of your chest.
Return the cables back to the starting position slowly and repeat.

Substitutions / Variations:

Dolphin Pushup | Hammer Strength Incline Press

Hammer Strength Chest Press

Begin by adjusting the seat pad so that the handles are in line with your chest.
With your hands on the handles so that your arms are at a 90 degree angle, keep your chest out and begin to press the handles outwards until your arms are fully extended just before lockout.
Return to the starting position by slowly lowering the handles back down to where your arms are once again at a 90 degree angle. Then repeat!

Substitutions / Variations:

Flat Dumbbell Press | Bench Press

Incline Dumbbell Press

Lie with your back on the bench which should be set at about a 45 degree angle with dumbbells in your hand.
With the dumbbells at your sides and palms facing forward, begin to press the dumbbells upwards bringing them together over your chest until your arms are extended just before lockout.
Slowly lower them back to the starting position to where your arms are at about a 90 degree angle and repeat.

Substitutions / Variations:

Dumbbell Single Arm Incline Press | Hammer Strength Incline Chest Press

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.

Substitutions / Variations:

Reverse Biceps Curl | Cable Biceps Curl | Plate Curls

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Single Arm Tricep Kickback

With one knee on a flat bench and the same side hand resting on it as well, hold the dumbbell in the opposite hand and bring your upper arm to be level with your back, Begin to contract your tricep to where your dumbbell arm is extending backwards until your arm is completely straight.
After a good squeeze in your tricep, bend at your elbow to bring your arm back to the starting position before repeating.

Substitutions / Variations:

Tricep Rockers | Izzy Press | Assisted Dip

Cable Pushdowns with Rope Attachment

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 each other) Grab the rope 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.

Substitutions / Variations:

Close Grip Dumbbell Press | Single Arm Kickback | Wide Grip Skullcrushers | Tricep Rockers

Concentration 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.

Substitutions / Variations:

Reverse Spider Curl | Single Arm Spider Curl | Plate Curls

Flat Dumbbell Press

Lie with your back on a bench with your desired dumbbell weights.
Bring the dumbbells out to your side so that your arms are creating a 90 degree angle where you will then begin to press the dumbbells up and together at the top.
From here, you will bring the dumbbells back down in the same plane of motion to the starting point.

Substitutions / Variations:

Bench Press | Hammer Strength Chest Press

Flat Dumbbell Press

Incline Dumbbell Press

Hammer Strength Chest Press

Incline Cable Flyes

Preacher Curls

Concentration Curl

Reverse Spider Curl

Seated Tricep Extension

Cable Pushdowns

Single Arm Tricep Kickback