Dumbbells

How to find it

Free-weight rack. Pick a pair you can finish 10 to 12 clean reps with.

Setup

1. 1Stand or sit tall. No swinging.
2. 2Wrists neutral, elbows soft.
3. 3Last reps should feel hard with clean form.

Exercises on this machine

Side raise

Side delts

3 × 12

Front raise

Front delts

3 × 12

Shrugs

Traps

3 × 12

Incline DB press

Upper chest

3 × 12

Pull-over

Chest + lats

3 × 12

Hammer curl

Biceps + brachialis / forearms

3 × 12