Exercise Library (Workout 3)


Grab a band with your palms facing down and slightly away from each other. Starting with the band down in front of you at your waist, be sure that you place constant tension into the band by pulling your hands away from each other while maintaining a straight elbow position. You will begin to initiate a dynamic movement of the band traveling up and over your head then back behind your back until it makes physical contact with your lumbar region. Go back and fourth touching down at the waist and lower back for the recommended number of reps. Maintain a smooth motion throughout.


This exercise targets the posterior deltoid, middle trapezius and external rotator cuff. These are all very small and intricate muscles, so a proper athletic position at the lower body and core is needed to create a stable base to work from. Place the band at about shoulder height and focus on smoothly brining the band back to your face while driving the elbows behind yo. Keep your elbows above shoulder height.


Begin with your arms extended straight out in front of you, holding the band with both hands. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise. Pause as you complete the movement, returning to the starting position under control.


Wrap one end of the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position. Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place. Continue as far as you are able, pause, and then return to the starting position.

Rear Delt Flyes with Dumbbells:

A dumbbell rear delt fly exercise strengthens your upper back muscles and shoulders. At the same time it enhances the stabilization of your spine, deep abdominals and hips. Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Bend your torso forward and bend your legs slightly so that your arms extend below your body with your hands facing each other as you hold the dumbbells. Raise your arms out to your sides with your hands facing down, squeezing your shoulder blades together during the movement. Do not round your back or dip your head. Keep your core stable. Breathe out as you raise your arms. Lower your arms to the starting position breathing in as your do so. Repeat for the desired number of repetitions. The

Military Press:

The main muscles targeted in a military press are the shoulders. Start by placing a barbell chest height on your body. Use a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other. Slightly bend the knees and place the barbell on your collar bone. Lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. Next lower the bar down to the collarbone slowly as you inhale. Lift the bar back up to the starting position as you exhale. Repeat for the recommended amount of repetitions.

Barbell Bicep Curl:
Grab a barbell with an underhand grip and let it hang with arms fully extended and palms facing forward. Begin to raise the barbell to your neck level only using your biceps. Once you reach the peak, slowly lower the bar to starting position. Keep your elbows fixed and do not lift or move your elbows. Squeeze your biceps at the top of the lift. Use a controlled steady speed throughout the motion. Lower the weight all the way until your arms are fully extended.
Lateral Raise:
Hold dumbbells with your palms facing in and your arms straight down at your sides at arms’ length. Keep your torso stationary and lift the dumbbells until they are parallel with the floor, then slowly lower them back down. Repeat for the desired number of repetitions.

Skull Crushers: Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position. Only bending the elbows lower the weight with control, as you power the weight back up, stop just short of full extension. Keep your elbows in tight avoiding elbow flare to ensure the triceps do the bulk of the work.

Dumbbell Front Raise: While keeping your torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Raise the dumbbells until they are slightly above parallel to the floor, and slowly lower them back down. Repeat for the desired number of repetitions.

Rope Tricep Pushdowns

Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other). Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement. After holding for a second, at the contracted position, bring the rope slowly up to your chest. Breathe in as you perform this step. Repeat for the recommended number of repetitions.

Rope Hammer Bicep Curls

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it. Grasp the rope with a neutral (palms-in) grip and stand upright keeping the natural arch of the back and your torso stationary. Put your elbows in by your side and keep them there stationary during the entire movement. Only your forearms should move; not your upper arms. This will be your starting position. Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Remember to keep the elbows in and your upper arms stationary. After a 1 second contraction, squeeze your biceps,and slowly return the weight. Repeat for the recommended number of repetitions.