Grab a plate with both hands (close-grip). The plate should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight.

Lift the plate raising your elbows up and to the side. Keep the plate close to your body as you raise it. Continue to lift the plate until it nearly touches your chin. Pause for a second at the top of the movement.

Lower the plate back down slowly to the starting position and repeat the exercise according to the training plan.

With a dumbbell in each hand (palms facing your legs), bend your knees slightly and bring your torso forward by bending at the waist. Make sure to keep your back straight until it is almost parallel to the ground.

While keeping the torso stationary, lift the dumbbells to your sides, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second.

Slowly lower the dumbbells again to the starting position and repeat the exercise according to the training plan.

Lay on the ground holding dumbbells in your hands (palms facing your legs). Your knees can be bent. Begin with the dumbbells fully extended above you.

Lower the dumbbells until your upper arm comes in contact with the ground. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.

Pause at the bottom, and then bring the dumbbells together at the top by extending through the elbows. Repeat the exercise according to the training plan.

Hold a dumbbell in each hand. Keeping your lower back in natural arch, bend your hips back until your torso is almost parallel to the ground. Bent your arms at elbows and hold a dumbbells (palms facing in) in front of you.

Squeeze your shoulder blades together and raise your arms out with 90 degrees between forearms and upper arms, with thumbs pointing up, until your upper arms are parallel to the ground.

Lower the dumbbells to the starting position and repeat the exercise according to the training plan.

Grab a dumbbell with both hands and sit on a flat bench or a ball. Raise the dumbbell up to the shoulder height and then extend your arms over your head so that the whole arms are perpendicular to the ground and next to your head. The dumbbell should be on top of you.

Slowly lower the dumbbell behind your head as you hold your upper arms stationary. Pause when your triceps are fully stretched.

Return to the starting position by flexing your triceps and repeat the exercise according to the training plan.

Stand with your torso upright and with a dumbbell in each hand held at arm’s length. The elbows should be close to the torso and the palms of your hands should be facing your thighs.

While holding the upper arm stationary, curl the right dumbbell as you rotate the palm of the hand until it is facing forward. At this point continue contracting the biceps until it is fully contracted and the dumbbell are at shoulder level. Hold the contracted position for a second as you squeeze the biceps.

Slowly begin to bring the dumbbell back to the starting position.

Repeat the exercise with the left hand. Repeat the exercise according to the training plan alternating arms.

Grab a plate with both hands. Lie down on your back. Bend your knees. Hold a plate to your chest, or you may hold it extended above your torso.

Slowly begin to roll your shoulders off the ground. Your shoulders should come up off the ground about 4 inches while your lower back remains on the ground. As you crunching your abs push the plate straight up extending your elbows. At the top of the movement, flex your abs and hold for a second.

Slowly lower yourself back down to the starting position. Repeat the exercise according to the training plan.

Sit down on the ground and lean back your torso, supporting by your hands on the ground next to you. Lift your extended legs a few inches of the ground.

Raise your legs, bend them at the knees and bring your knees to your chest as close as you can.

Slowly return your legs to the starting position and repeat the exercise according to the training plan.