Chest
1. Dumbbell Press
2. Flye
3. Pull-over
Shoulder
Bent-Over lateral raise
Arnold Press
Triceps
Kickback
Lying Extension
Biceps
Preacher Curl
Legs
Lunges
Stiff-Legged Deadlift
Remember,
(1) never lift more weight than you can comfortably handle.
(2) Always have a spotter who can take the weight should you falter.
(3) You are not going to get paid for a torn muscle or damaged shoulder, and
(4) Check with your doctor before beginning any new exercise program!
Dumbell Press: Laying on the bench, hold the weights in a line across the chest. Push the weight toward the sky, and then use a four second count to bring the weight down to your chest. Your goal is three sets of exercises. If you have heavier weights, you should limit the number of repetitions to 10-12. For lighter weights, you may increase the number of repetitions to 20.
