Chest. The key to effectively working your chest is to use slow, controlled movements. There are 3 parts to your chest muscles (pectorals), so it is most effective if you perform an exercise for each area (upper, middle, and lower chest).

• Flat Bench Chest Press with Dumbbells (middle)
• Flat Bench Chest Fly with Dumbbells (middle)
• Incline Bench Chest Press with Dumbbells (upper)
• Decline Bench Chest Press with Dumbbells (lower)
• Pullover with Dumbbell (works both chest and upper back

Upper Back

• One Arm Row with Dumbbells
• Bent Over Row with Dumbbells
• Pullover with Dumbbell (works both upper back and chest)
• Upright Row with Dumbbells (upper back and shoulders)

Shoulders. Similar to the chest muscles, there are 3 aspects to your shoulder muscles (deltoids). In order to effectively work your shoulders so they are balanced and less prone to injury, it is important to select an exercise to work each area (front, middle, back).

• Seated Shoulder Press with Dumbbells (front and middle). Also sometimes referred to as an Overhead Press
• Upright Row with Dumbbells (back and trapezius muscle)
• Anterior Shoulder Raise with Dumbbells (front). Also sometimes referred to as Front Raises
• Lateral Shoulder Raise with Dumbbells (middle). Also sometimes referred to as Side Raises
• Posterior Shoulder Raise with Dumbbells (back and rhomboids). Also sometimes referred to as Reverse Flyes. This is an important exercise to do to balance chest exercises, as the rhomboid muscles are opposing muscles to the pectoral muscles.

Arms. It is important to balance the muscles in your arms. You should perform an equal number of sets and repetitions for your biceps as you do for your triceps; they are considered to be opposing muscle groups. If you’re pressed for time, try doing one set of a biceps exercise immediately followed by a set of a triceps exercise; you will be resting your biceps while working your triceps and vice versa. Plus you’ll keep your heart rate elevated.

• Biceps
  • Standing Hammer Curl with Dumbbells
  • Standing Biceps Curl with Barbell
  • Preacher Curl
• Triceps
  • Standing Triceps Extension with Dumbbells. Also sometimes referred to as an Overhead Extension or Triceps Extension
  • Lying Triceps Extension with Dumbbells. Also sometimes referred to as a French Curl or Skull Crushers
  • Lying Triceps Extension with Barbell. Also sometimes referred to as a French Curl or Skull Crushers
  • Triceps Kickbacks
  • Dips (triceps, shoulders, and chest)
• Forearms. Many people often neglect working the small muscles in the forearm. Having conditioned muscles helps increase your grip strength as well as helps reduce the impact of repetitive strains throughout your day.
  • Wrist Flexion (works muscles on underside of your forearms)
  • Wrist Extension (works muscles on top side of your forearms)