Shoulder workout

Alternate exercises 1-3

1. Trx bands: inverted row 

2. Trx bands: chest pull up
Same as above, but pull arms out to sides while lifting body up

Shoulders + Abs workout

Short shoulders + abs

1. Dumbbell press
2. Dumbbell straight arm front delt raise
3. Side lateral raise
4. Seated bent over rear delt raise
5. Exercise ball crunches
6. Air bike

Dumbbell press

Chest + Tricep workout

This is a short chest + tricep workout.

3 sets of 12 for each.
1. Wide pushups
2. Dumbbell bench press or chest press machine
3. Flat bench fly or fly machine
4. Narrow pushups
5. Standing dumbbell tricep extension
6. Tricep pushdown or ticep dip machine

Narrow vs. wide pushups

Dumbbell bench press or chest press machine

Flat bench fly or fly machine

Standing dumbbell tricep extension

Tricep pushdown

Full Body Workout #1

This is about a 60 minute workout for your whole body.

3 sets, 12-15 reps each
1. Chest press
2. Dumbbell shoulder press
3. Lateral pulldown
4. Squats with dumbbells
5. Leg press
6. Bicep curls with dumbbells or ez-bar
7. Tricep extension with dumbbell
8. 20 minutes of HIIT cardio + cool-down

Chest Press