Step under the barbell and place it back of your shoulders (slightly below the neck) across it. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise.

Press the barbell overhead by fully extending your arms. Hold the contraction for a second.

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

Lie back on an incline bench. Using a small width grip (you can perform this exercise with a regular barbell), lift the H-barbell and hold it straight over you with your arms locked.

Slowly lower the barbell until you feel the barbell on your upper chest. Hold for a second.

Using your chest muscles, push the barbell back to the starting position. Lock your arms in the contracted position. Squeeze your chest, hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.

Grab a pair of dumbbells holding them by your sides with the palms facing in. Bent your elbows. Stand straight with your feet parallel and shoulder width apart.

Lift the dumbbells to your sides with bended elbows and the hands tilted forward. Continue to go up until your arms are parallel to the floor and the palms facing down.

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

Grab a pair of dumbbells. Lay on the incline bench face down. Extend your arms straight down holding the dumbbells with palms facing each other.

Rise out the dumbbells to your sides while keeping your arms extended, until your arms are parallel to the floor.

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

While standing straight, hold a dumbbell with both hands at arm’s length. Your arms should be extended and locked with a slight bend at the elbows. The arms will remain in this position throughout the exercise.

Slowly raise the dumbbell until it is at shoulder level. Hold the contraction for a second.

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