Chest

Abs

Full Body

Back

Biceps

Triceps

Shoulders

Cable Front Raises

Cable Lateral Raises

DB Shoulder Press On Ball

Dumb Bell Shoulder Press

Dumb Bell Upright Rows

External Rotation w/ Bands

Front Lat Pulldowns

Half Rope Pulls

Internal Rotation On Ball

Kneeling Lat/Front Raise On Ball

Lateral Front Raise Opposite Hands

Lateral Raise On Ball

Seated DB Arnold Press

Seated DB Shoulder Press

Seated Rear Delt Raises

Seated Side Raises

Standing Front Raise

Standing Front Raises

Standing Front Shoulder Press

Standing Lateral Raise

Legs

Cardio

To perform a Standing Front Raise, start with your back straight. Your knees should be bent slightly and your feet should be spread slightly less than shoulder width. With an overhand grip on the dumbbells, let your arms hang down at hour sides. With your arm straight, lift the left weight from thigh level to shoulder level, then lower back to starting position. Repeat with your other hand.