Shoulders - Alternate One Arm Dumbell Pullover

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The Alternate one arm dumbell pullover is an alternate from the normal single dumbellover and is probably recommended for your high volume cycle as the weight used in this version need not be too heavy. 1. Start with medium weight dumbells at top with arms slightly rounded. 2. Then slowly take one arm down in controlled manner 3. At the bottom position make sure you're in control of your stretch then squeeze your lats when bringing the dumbell upwards. 4. Take the other arm down while keeping the worked arm still. This exercise will work your lats and you'll also feel some work in your triceps. Try not to bend your elbows too much otherwise your triceps will be worked too much. You can also do this exercise lying on the swissball to work more core.

Shoulders - Round the worlds dumbell lat raises

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Round the worlds dumbell raises makes a nice change from your usual dumbell lateral raises. This exercise stimulates the front and lateral raises and you'll definitely feel them after a few sets. Demonstrated by Janine 1. In starting position have you palms facing away and your elbows slightly bent 2. As you raises the dumbells keep your elbows rounded but wide as if making a circle 3. Take the dumbells all the way to the top

Chest - Spiderman pushups

If you're finding pushups a little easy then its time you graduated to an exercise that'll test your chest, triceps and core.

In this variation of the pushup, start in the push up position then as you lower your body to the ground bend your leg out to the side. After doing a rep on one leg, take the other leg to the side and so on. If you can do 10 reps ie 5 reps each side you're doing great. But if you don't find it a struggle, do more reps!!

Back - Standing lat pulldown

Here's an alternate to the seated lat pulldown.

Stand just over an arms length from the pulldown machine holding the bar with hands a little closer than shoulder width apart. Bend your knees and have your back bent.

In the starting position have your arms stretched at top then bring the bar to your chest using your back to squeeze the movement. You should feel the burn in the middle of your back between your shoulder blades. You probably can't go too heavy as you'll be keeping your head down throughout the movement. Do this exercise slowly to get the maximum burn!!

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Shoulders - Alternate One Arm Dumbell Pullover

Shoulders - Round the worlds dumbell lat raises

Chest - Spiderman pushups

Back - Standing lat pulldown

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