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1. UPRIGHT ROWS
How to do it:
-To do this exercise first you need to grab a 6- to 15-pound weighted bar (or dumbbells of equivalent weight) with an overhand grip, hands shoulder-width apart and then you need to stand with your feet shoulder-width apart. Next, you should exhale as you bend your elbows out to the sides to lift the weighted bar to shoulder-height and then inhale as you slowly lower the bar back to starting position to complete one rep.
2. BAR FRONT RAISES
How to do it:
-For this exercise you should also need to grab a 6- to 15-pound weighted bar with an overhand grip, hands shoulder-width apart and then to stand with your feet shoulder-width apart. Next, you need to keep your arms as straight as possible (without locking the elbows) and to exhale as you lift the weighted bar until it’s higher than your shoulders and next to inhale as you slowly lower the bar back to starting position to complete one rep.
3. CHEST FLYS
How to do it:
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4. SINGLE-ARM DUMBBELL RAISES
How to do it:
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5. OVERHEAD PULLOVERS
How to do it:
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