1. Start with elbows slightly angled in so they are not directly in line with shoulders. DB's are by your ears and elbows are at a 90 degree angle. 
2. Exhale as you raise the weights above the head and together in a controlled motion.
3. Never let the weights go behind the body.
4. Inhale and return the dumbbells to starting position.

DB Shoulder Press

- Stand tall, holding a dumbbell in each hand
- Keeping a slight bend at the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

DB Lateral Raises

- Grasp the cable attachment with an overhand grip
- Start with both arms bent to around 90 degrees
- Push the attachment down, engaging your triceps
- Bend the elbow returning the weight back to starting position

Tricep Push Downs

- Support your chest against a high incline bench, holding a dumbbell in each hand
- Keeping a slight bend in the elbows, raise the dumbbells forward and up, forming a Y
- Lower the dumbbells with control

Braced Y Raises

- With the pulley set high on the rack, down on one knee
- Pull the cable towards your face with elbows flared outward
- Slowly reverse the movement back to starting position

Cable rope high face pull

- Lying on a flat bench, hold a single dumbbell in both hands, arms straight up from the shoulders
- Bend at the elbows lowering the dumbbell toward your forehead
- Extend your arms, using your triceps to return the dumbbell to starting position

Skull Crushers

- Begin in a high plank position with a dumbbell placed on one side of your body
- With the opposite hand pull the dumbbell through to the other side
- Repeating back and forth for time or reps

Plank Pull Through

Shoulders  & Triceps

Stacie

Back & Biceps

Back & Bi's

Push Day

Hourglass Back

whitneyjade

Boulder Shoulders

Advanced Pull Day

Advanced Push Day

BACK & DEADLIFTS

Great workout!! I did bent over barbell rows to sub the rear fly machine excercise since I did this at home.

Shoulders & Triceps

More workouts from Baylee Pinon