Workout 1

Chest:
Bench Press:
Lying on your back on a weight lifting bench holding a dumbbell in each hand that is the correct percentage of your 1RM (1 Rep. Maximum). If you do not have access to a bench, this exercise can be done on the floor with a 2 x 4 that is about 12 inches long placed under your shoulder blades. Palms should be facing your feet and elbows out at your sides with the weights held by your shoulders. Lift straight up until your elbows are in a straight line with your arms. The lift should be done straight up over the chest and shoulders and not your face or belly. Lift up for one second and then count three seconds down to the start position.

Follow the chart below for the reps and sets.

Dumbbell Flyes:
Done either lying on bench or with a 2 x 4 as described above: One dumbbell in each hand with the palms facing each other. Begin with arms extended above your chest and the weights almost touching. Lower the arms out towards your sides, slightly bending the elbows until the arms are horizontal with the body. Be sure to move slowly downward (3 seconds) and then lift back to the start position (1 second).

Shoulders:
Seated Dumbbell Press:
Sit on the end of a bench or an armless chair with your feet flat on the floor. Hold a dumbbell in each hand at shoulder level with the palms facing forward and elbows out to the sides. Press the dumbbells inward and upward so that they almost meet at the top above your head. Return to the start position (3 seconds)

Lateral Raises:
Stand upright with your feet about shoulder’s width apart and weights in each hand down at your sides, palms facing inward. Keeping your arms straight, lift the weights out to the sides. Be sure to slowly lower to the start position and keep in mind your weights will likely be a little lighter for this exercise.

Back:
One-arm Dumbbell Rows:
Place one knee slightly forward and bending over slightly place the same hand on that knee. Hold the appropriate weight in the opposite hand with the palm facing in and the arm down towards the floor. Lift upward, focusing on pulling your elbow up and past the back as far as you can. This move should be done as close to the body as possible.

Dumbbell Pullovers:
Lie across a flat bench or use the 2 x 4. Hold one dumbbell in both hands with arms extended over your face. Without raising your hips or legs, lower the dumbbell slowly until fully extended over your head. Be sure to take 3 seconds on the downward motion and one to return to the start position.


Workout 1
Chest
Bench Press: (12 Reps, 60 Weight % of 1RM), (8 80), (6, 90), (10,60)
Dumbbell Flyes: (12 Reps, 60 Weight % of 1RM), (8 80), (6, 90), (10,60)

Shoulders
Seated Dumbbell Press: (12 Reps, 60 Weight % of 1RM), (8 80), (6, 90), (10,60)
Lateral Raises: (12 Reps, 60 Weight % of 1RM), (8 80), (6, 90), (10,60)

Back
One-arm Dumbbell Rows: (12 Reps, 60 Weight % of 1RM), (8 80), (6, 90), (10,60)
Dumbbell Pullovers: (12 Reps, 60 Weight % of 1RM), (8 80), (6, 90), (10,60)