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.

Skull Crushers

Lie with your back on a bench and the EZ bar straight overhead.
Keeping your upper arms straight, bend at your elbows while keeping your wrists straight so that the bar comes back ‘crushing’ your skull.
At this time, your arms should form a 90 degree angle to where you will then contract your triceps to return the bar back to its original position with your arms extended straight overhead.

Seated Dumbbell Shoulder 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.

Weighted Dips

To perform the bodyweight triceps dip you will want to keep your elbows in at your sides as much as possible throughout the movement.
Keep an upright torso and your head up and from the top position with your elbows locked out, begin to slowly lower down keeping those elbows in until you reach a 90 degree angle with your forearms and upper arms, and begin to push back up towards the starting position.

One Arm Dumbbell Row

Place the opposite foot of the hand you’ll be using forward, keep a nice flat back and a sturdy athletic stance
Begin by allowing the dumbbell to fully hang down towards the floor
Bringing your arm up, squeeze your lat as you bring your elbow up
Repeat for the designated amount of reps

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Pendlay Rows

Begin by folding over at the hips and placing your arms on the barbell slightly wider than shoulder width apart.
Keeping your back flat, contract your lats and pull your shoulders back as you begin to pull the bar upwards toward the bottom of your ribcage.
On your descent, slowly lower the bar back to the ground and fully reset on the floor before repeating for the designated amount of reps.

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.

Pull Up

Get a box to make sure you can properly reach
Start from a dead hang, pull hands almost outwards and downwards through your elbows
Treat your arms like a pendulum to squeeze your lats until your chin is above the bar
Lower yourself down in a slow, controlled motion and repeat for the designated amount of reps