Your plan: 3 sets of 12-15 reps per exercise

MACHINE LAT PULLDOWN

Target Muscles: latissimus dorsi
Synergist Muscles: trapezius (middle and lower), brachioradialis, biceps brachii, levator scapulae

Set Up: Sit with your thighs snug under the support pad and grasp the handles with an overhand grip (A).

Action: Pull the handles down (keeping your elbows back) until your knuckles are in line with your chin. Hold for a second (B), and then slowly return the handles to the start position until your arms and shoulders are fully extended and repeat. Avoid leaning rearward.

CROSS CHEST DUMBBELL CURL

Target Muscles: biceps brachii
Synergist Muscles: brachioradialis, brachialis

Set Up: Stand with your feet hip-width apart and bend your knees slightly. Hold a dumbbell in each hand and let your arms hang at your sides with your palms facing your body (A).

Action: Curl your left arm across your body as you rotate your forearm out as much as you can, really squeezing your biceps at the top of the curl (B). Hold for a second, and then slowly lower in the reverse motion and repeat with the other arm to complete one rep. Continue alternating sides throughout the set until you’ve completed 10 to 12 reps per arm.

DUMBBELL CHEST PRESS

Target Muscles: pectoralis major (sternal)
Synergist Muscles: pectoralis major (clavicular), anterior deltoid, triceps brachii

Set Up: Lie back on a flat bench with your feet flat on the floor and knees bent to 90-degree angles. Grip a dumbbell in each hand, hoisting them upward until your upper arms are perpendicular to your body. Your forearms should form a 90-degree angle to your upper arms, with each dumbbell positioned directly over each elbow joint (A).

Action: Slowly press the dumbbells up until your arms are straight but not locked. Hold for a second while you squeeze your chest (B), and then slowly lower the dumbbells to the start position and repeat.

DUMBBELL SHOULDER PRESS

Set Up: Sit on a bench with your feet on the floor and your back against the pad. Hold a dumbbell in each hand just on the outside of your shoulders, making sure your arms are perpendicular to your torso. Your wrists should be directly above your elbows (A).

Action: Contract your abs and push the dumbbells up and over your head until your arms are straight but not locked. Hold for a second (B), and then slowly lower to the start position and repeat.

PRESTRETCH TRICEPS EXTENSION

Target Muscles: triceps brachii
Synergist Muscles: none

Set Up: Lie on a flat bench with your feet flat on the ground and a dumbbell in each hand. With arms extended but elbows not locked, hold dumbbells over your upper chest. To start in a prestretched position, move your arms until the dumbbells are over your head (A).

Action: Keeping your upper arms stationary, slowly lower the dumbbells towards the bench on either side of your head by bending your elbows. Take care not to hit yourself with the dumbbells. Hold for a second (B), and then slowly lift the weights back up to the start position by straightening your elbows and repeat.