Weights-Shoulders

One-Arm Dumbbell Row

Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ...Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB hang down but do not let your shoulder stretch out of the socket. Keeping a flat back pull the weight up towards the side of your chest by squeezing your shoulder blade across your back. Slowly lower the weight back down and repeat. Exercise description and photo by Michael Diebler. (less)

Routine:

Set 1: 10 x 35 lbs

Set 2: 10 x 35 lbs

Set 3: 10 x 35 lbs

Side Lateral Raise

Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides. It's important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Make sure you lift the dumbbells on the way up rather than "swinging" them up. Don't lean forward! Keep the dumbbells at your sides. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 10 x 10 lbs

Set 2: 10 x 10 lbs

Set 3: 10 x 10 lbs

Upright Row

Routine:

Set 1: 10 x 40 lbs

Set 2: 10 x 40 lbs

Set 3: 10 x 40 lbs

Crunch - Machine

This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and conc...This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and concentrate on using your abs to push the weight while relaxing your legs and feet. Exercise image and description by Bodybuilding.com (less)

Routine:

Set 1: 10 x 90 lbs

Set 2: 10 x 90 lbs

Set 3: 10 x 90 lbs

Back Extensions

Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo...Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line! Exercise image and description by Bodybuilding.com (less)

Routine:

Set 1: 10 x 110 lbs

Set 2: 10 x 110 lbs

Set 3: 10 x 110 lbs