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Exercise of the Week: Legs/Shoulders

Dumbell front raise with rear lunge
  
 
click pic to see how to perform it		  


Chest
     
 
Plank with dumbell row		    

Swissball cable flyes		  
Side to side box pushups		  
Cable press and lunge
 
Dumbell Press with Twist
Swissball Jacknives 		  
Medicine Ball Pushups

Spiderman Pushups		  
Decline Pushups		  
Partner pushes
     
     
     
     

Back
 
Incline Dumbell Rows		  
Back and Biceps		  
Horizontal cable row
 
One arm cable row		  
Standing low cable row		  
Reverse hyperextensions
 
Alternate DB rows		  
Cable Squat Row		  
Pull up for beginners
 
Standing Lat Pulldown		  
Alternate DB pullover		  
 
Dumbell Squat and Pull		    


Shoulders
     
 
Dumbell Squat and Press		  
Rear lunge with dumbell raises		  


Static dumbell shoulder with curtzee lunges
 
1 arm Dumbell pull and press		  
Lying down rear lateral raises		  
Squat and round the worlds
 
Dumbell Push Press		  
Dumbell Lunge Press
Round the Worlds 
 
Alternate Barbell Press		  
Incline Dumbell Lat raise		  
Alternate Front and Lat raise
 
Barbell curl and Press		    


Arms
 
Closehands pushups
Lying down cable extension 
Spider Crawls 
 
Bodyweight Tricep Ext		  
EZ bar pullover and press		  



Legs

 
Core/butt		    
 
One legged bridges		  
Swissball butt blaster		  
Legs and Shoulders
 
Butt blaster
  
Side to side jump lunges		  
Lunge and Shoulder press
 
One legged side step up		  
Step Through		  
Lower leg raises with Swissball
 
One legged cable deadlift		  
Jump Squats		  
Swissball Static plank
 
Smith machine lunge		  
Sissy Squats		  
 
Side to side box lunges		  
Side Step Ups		  
Swiss ball rollouts
 
One legged deadlift		    
Abs and Biceps
     
     
     
     

 

 
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