Start with a single arm curl across your body to the opposite shoulder, then on the opposite side. To finish up the movement, curl both dumbbells in a regular bicep curl! That is 1 rep!

Weight Recommendation:
Beginner: 3-7lbs

Intermediate: 10-15lbs
Advanced: 20-50+lbs

Raise your arms up and to the side until you reach about shoulder height, keeping the slighted bend in your elbows & core engaged the whole time

Weight Recommendation:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-50+lbs

Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

Weight Recommendations:
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs

*Modification: do tricep exte...

First perform your Chest Flies, then move straight into your Bent Over Reverse Flies. Rest for about 40-60 seconds in between reps!)

Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

Weight Recommendation:
Beginner: 7-10lbs
Intermedia...

Bend your torso forward & keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the bar down towards your thighs, then slowly released to starting position.

Weight Recommendation:
Beginner: 10-20lbs
Intermediate: 20-50lbs
Advanced: 50-80+lbs

Perform bodyweight pushups in a tricep variation by keeping your elbows in close to your torso. Do these regular or on your knees!