Full Body

Chest

Abs

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 the Standing Lateral Raise, start standing with dumbbells hanging at your sides with an overhand grip. Keeping both arms extended, raise them away from each side until they are parallel with the ground and then return to start.