FLAT CHESS PRESS

FLAT CHESS FILES

SEATED SHOULDER PRESSES

LATERAL RISES

FRONT RAISES

CHEST DUMBBELL EXERCISES

SHOULDER DUMBBELL EXERCISES

1. Lying flat on bench, hold the

dumbbells directly above chest,

arms extended

2. Lower dumbbells to chest in a

controlled manner

3. Press dumbbells back to starting

position and repeat

4. Avoid locking elbows

1. Lying flat on bench, hold

dumbbells directly above chest

2. Bend elbows slightly and

maintain throughout the exercise

3. Open arms to sides. Elbows

should remain 'locked' in a slightly

flexed position

4. When upper arms are parallel to

floor, return the weights to the

starting position and repeat

1. Sit upright on bench with dumbbells over

head. Make sure back is flat not

2. Lower dumbbells slowly to shoulders

3. When arms are at 90 degrees, press the

dumbbells back up and repeat.

1. Stand upright, knees slightly bent, shoulder

width apart, holding dumbbells at sides

2. Bend elbows slightly and raise the dumbbells

out to sides. Keep elbows slightly bent throughout

3. When arms are parallel to floor, slowly lower

back and repeat

1. Stand upright, knees slightly bent, shoulder

width apart. Palms should be towards thighs

2. Raise one dumbbell directly in front of you

3. When arm is parallel to ground lower dumbbell

slowly back. Repeat with the other arm

DEAD LIFTS

UPRIGHT ROWS

SHRUGS

HAMMER CURLS

CONCENTRATION CURLS

BICEPS DUMBBELL EXERCISES

BACK DUMBBELL EXERCISES

TRAPEZIUS DUMBBELL EXERCISES

1. Stand upright, feet shoulder width apart, knees

slightly bent

2. Bend lower back and knees to lower the weights

down your legs. Back must remain flat, lower back

should be arched inwards slightly. Keep head up

throughout exercise

3. Stand upright using lower back and legs,

maintaining flat back and keeping your head up

1. Stand upright, feet shoulder width apart, knees

slightly bent

2. Keeping dumbbells close to body, raise them to chin

3. Hold for a count of 2 and slowly lower to start

position and repeat

1. Stand upright, feet shoulder width apart, knees

slightly bent

2. Keeping arms straight 'shrug' shoulders as high as

possible and hold for a count of 3

3. Relax and repeat

4. Do not roll shoulders backwards as you shrug up

1. Stand upright with dumbells at sides

2. Turn palms inward so they face body

3. Curl dumbbells up slowly keeping your elbows close

to sides

1. Sit on edge of bench with feet flat on the floor

2. Holding dumbbell place elbow on inside of thigh,

just above knee

3. Curl dumbbell up towards your face. Do not swing

back as you lift the weight

4. Slowly lower the weight and repeat for desired

number of reps before switching arms

HALF SQUATS

DUMBBELL LUNGES

SEATED CALF RAISES

OVERHEAD TRICEPS EXTENSIONS

FRENCH PRESSES

LEG DUMBBELL EXERCISES

CALF DUMBBELL EXERCISES

TRICEPS DUMBBELL EXERCISES

1. Holding dumbbells at sides, stand upright with your

feet shoulder width apart

2. Bend from knees until thighs are almost parallel to the

ground (avoid letting knees turn inwards)

3. Keep back flat, lower back slightly arched inwards and

head up

4. Return to upright position and repeat

1. Holding dumbbells at sides, stand upright with feet

slightly less than shoulder width apart

2. Step forward about 2 feet with one foot and bend knee

to about 90 degrees. As you plant your foot bend trailing

knee so it nearly touches floor

3. Push off with front foot to return to starting position

4. Repeat for the desired number of reps and change

legs

1. Sit on the edge of the bench, feet flat on the floor

about 12 inches apart.

2. Rest dumbells on thighs while keeping hold of

them

3. While staying seated raise heels by just using toes

4. Lower your heels to the ground and repeat

1. Stand upright, feet shoulder width apart

2. Hold dumbbell directly above head with arm fully

extended. Clasp elbow with free hand for support

3. Slowly let elbow fold so dumbbell is lowered

behind head

4. Extend arm back to starting position. Repeat for

the desired number of reps and switch arms.

1. Lie flat on bench. Hold dumbbells

directly above chest with palms

facing each other. Dumbbells should

be just about touching each other

2. Keeping your shoulders locked, let

your elbows fold so dumbbells are

lowered down to either side of head

3. Extend both your arms back to

start position and repeat

WIDE ROW

STIFF LEGGED DEAD LIFT

BEND TO OPPSOITE FOOT

DEAD LIFTS

DOUBLE SIDE BEND

DUMBBELL EXERCISES FOR BACK

DUMBBELL EXERCISES FOR ABDOMINALS

1. Grab one dumbbell with each hand and flex your

knees and hips to bring yourself to a squatting

position

2. Lift both dumbbells straight up without altering

the angles at your knees and hips and lower them

back after a short pause

3. Breathe out when lifting the dumbbells and

breathe in when returning to starting position

1.Stand up and reach down in order to hold two

dumbbells with both hands (knees slightly bent)

2.Raise your upper body until you are standing and

lower it back after a short pause

3.Try to keep your arms straight throughout by

keeping the same small arch in your elbows

1. Stand up, reach down and grab a dumbbell just

above one of your feet with your opposite hand

(knees slightly bent).

2. Lift the dumbbell up until you are standing up and

lower it back after a short pause.

3. Keep a slight arch in your knees throughout

1.Stand up and grab a dumbbell with each of your

hands

2. Flex your knees and hips in order to lower the

dumbbells straight down and raise yourself back up

after a short pause

3. Breathe in when lowering and breathe out when

returning to starting position

1. Hold a dumbbell with one hand along the side of your

body

2. Tilt your upper body to the side that holds the

dumbbell and bring it back after a short pause.

Complete your set and change sides

3. Be careful not to tilt your upper body too far

sideways where it may be difficult to bring it back