Exercise no. 1

Tricep Dips

4 sets of 10 reps

  1. Place your hands shoulder width apart on a stable chair or a secured bench. Slide your butt off the seat with your legs stretched out in front of you. Straighten your arm while keeping just a small bend in your elbows to reduce elbow joint tension.
  2. Bend your elbows to lower your body until your elbows are at about a 90 degree angle. Make sure to keep your back as close to the bench as possible.
  3. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one repetition.
  4. Repeat for the desired amount of reps.

Tips: Keep your shoulders down as you’re performing this exercise. You can also bend your legs to make the dip easier.

Exercise no. 2

Skull Crushers

Sign up for free to see this exercise.

Exercise no. 3

Shoulder Press

Sign up for free to see this exercise.

Exercise no. 4

Seated Rows

Sign up for free to see this exercise.

Exercise no. 5

Dumbbell Flyes

Sign up for free to see this exercise.

Exercise no. 6

Barbell Bench Press

Sign up for free to see this exercise.

Exercise no. 7

Alternating Hammer Curls

Sign up for free to see this exercise.

Exercise no. 8

Alternating Dumbbell Curls

Sign up for free to see this exercise.

Athletes in This Workout

Kiyan Sheikh

My goal is to inspire others to reach their fitness goals and become a confident, better version of themselves. Being fit doesn’t just mean going from fatty to lean, people that are lean also need help increasing things like their cardio or endurance.
View profile ›

Linda Piyawadhanachai

I first got into weight lifting when I got hired into an office job. I found myself eating junk food and fast food all the time. I knew if I kept this up, I would later regret it in the future. I wanted to make a change and want to help others make a change too!
View profile ›

Personalized Plans

Get a personalized workout and nutrition plan from any of the athletes in this workout.

Get Started