1. As you sit down on the bench and lie back, use your palms to hold the weight as you lie back
2. Bring the weight down with a slight bend in your elbows until you feel a stretch in your lats
3. Squeeze your lats, pushing through your palms to bring the weight above your head

Substitutions / Variations:

Close Grip Pulldown | Pull Ups

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

Substitutions / Variations:

Two Arm Dumbbell Row | Seated Close Grip Cable Row

1. Beginning in the pushup position keeping your back flat and shoulders over your wrists, begin to perform a pushup while keeping your elbows in by your side.
2. When nearing the bottom of the pushup, your arms and elbows should be in near your body to keep the emphasis primarily on your triceps.
3. Push yourself back up to the starting position where you will repeat for the designated amount of reps.

Substitutions / Variations:

Reverse Close Grip Pushup | Wide Grip Negative Pushup

1. Grab two large dumbbells for this exercise. Place them on the floor standing up in front of you. Get in pushup position
2. Initiate the pushup and launch yourself up so that your hands will be able to rest on the dumbbells as you come down
3. Do a pushup on top of the dumbbells, again launching yourself up and landing on the floor.
4. Repeat for designated amount of reps.

1. Seated in a chair or on a bench, fold over at your hips keeping your back as straight as possible so that you are facing the floor.
2. From here with your hands dangling down in front of you and your palms facing each other, bring your arms up and out to the sides to where they are even with your body and you feel a good squeeze in the back of your shoulders and return to the starting position.
3. You can add a small amount of resistance as I have done here with canned foods or other household items.

Substitutions / Variations:

Towel Row

1. Begin lying on your side with one leg on top of the other and your underside arm along your body.
2. Place your other hand on the ground just over your other arm, and begin to press your body away from the floor pushing from your palm.
3. Once your arm is fully extended at the top, slowly return to the starting position.

Substitutions / Variations:

Crab Position Triceps Dip | Triceps Extension On Wall

1. Begin by facing the wall with your feet about 2-3 foot lengths away from the wall.
2. Place your hands with your fingers pointing upwards on the wall and begin the movement by bending at your elbows in a slow, controlled manner until your forearms are resting on the wall.
3. From here, press firmly against the wall with your palms until you return back to the starting position.

Substitutions / Variations:

Floor Tricep Extension | Crab Position Triceps Dip

1. Begin by twisting a towel up so that it is in a tight spiral and you can grab it with your hands.
2. From here, grab each end of the towel and hold it overhead.
3. While resisting with one hand, begin to pull the towel down to one side of your body before returning back to the top position, and repeating for the designated amount of reps on both sides.

Substitutions / Variations:

Suitcase Row | Towel Row

1. Place the hand you will not be using for the movement on your knee, keep a nice flat back and a sturdy athletic stance
2. Begin by allowing the dumbbell to fully hang down towards the floor
3. Bringing your arm up, squeeze your lat as you bring your elbow up
4. Repeat for the designated amount of reps

Substitutions / Variations:

One Arm Dumbbell Row | Two Arm Dumbbell Row

1. Begin standing. Fold over at your hips keeping your back as straight as possible so that you are facing the floor.
2. From here with your hands dangling down in front of you and your palms facing each other, bring your arms up and out to the sides to where the dumbbells are even with your body and you feel a good squeeze in the back of your shoulders
3. Return to the starting position.

Substitutions / Variations:

Rear Deltoid Raise | Pendulum Reverse Flyes

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

Substitutions / Variations:

Lat Pulldown | Close Grip Pulldown

1. Start out in a nice athletic stance, feet shoulder width apart
2. Have 1 dumbbell in each hand in a neutral grip position
3. Begin the movement by bending your knees just a little bit and then pushing the dumbbell up
4. Repeat for the designated amount of reps

Substitutions / Variations:

Static Hold Lateral Raise

1. Stand sideways in front of the cable machine with the hand you will not be using for the movement gripped onto the cable machine for stability.
2. Begin the movement by squeezing your delt to raise your arm. Keep your arm slightly bent
3. Repeat for designated amount of reps

Substitutions / Variations:

Static Hold Lateral Raise

1. Start with your feet shoulder width apart and the kettlebell lifted over your head. The kettlebell stays overhead for the entire movement
2. Squat down, keeping your weight on your heels, keeping your back nice and flat and core tight
3. Shoot right back up, keeping your balance
4. Repeat for designated amount of reps

1. Begin by lying on the ground face down with your hands out in front of your holding the towel.
2. Pulling the towel apart with constant tension, row the towel towards your chest as you slightly lift your chest off of the ground.
3. Continue pulling your elbows down toward your body while spreading the towel apart so you feel a good squeeze, and return to the starting position to repeat.

Substitutions / Variations:

Suitcase Row | Towel Lat Pull | Pullovers