Dumbbell Bench Press
chest
triceps
shoulders
A bench press variation using dumbbells, allowing for a greater range of motion and muscle activation.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
bench
Seated Cable Rows
latissimus dorsi
rhomboids
traps
A machine exercise where you pull a handle towards your torso while seated.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
cable machine
Face Pulls
rear delts
traps
rhomboids
A cable exercise where you pull a rope attachment toward your face to strengthen the rear delts and upper back.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
cable machine
Rear Delt Fly
rear deltoids
traps
An isolation exercise where you bend over and extend your arms outward to strengthen the rear delts.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
cable machine
Cable Lateral Raise
lateral deltoids
A machine-based version of lateral raises that provides constant tension on the lateral delts.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
cable machine
Reverse Flies
rear delts
rhomboids
traps
An isolation exercise where you extend your arms out to the sides to strengthen the rear delts and upper back.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
cable machine