Elevated press-up, single-arm curl to press, single-arm dumb-bell row
Elevated press-up
Sets: 2 Reps: 8 each side Target: chest, triceps
Get into a press-up position with one hand resting on a step or other object and do the press-up with your body in a straight line from neck to ankle.
Single-arm curl to press
Sets: 2 Reps: 8 each side Target: biceps, shoulders
Brace your core and curl the weight up to your chest before rotating your arm and shoulder around so that your palm faces away from you, then press it directly overhead.
Single-arm dumb-bell row
Sets: 2 Reps: 8 each side Target: upper back, lats, rear shoulders
Retract your shoulder blades before pulling the dumb-bell up to your side.
Dumb-bell pullover
Sets: 3 Reps: 10 Target: triceps, chest
Use each side of your chest and both triceps to keep the weight moving in a straight line from directly above your chest to just behind your head.
Single-arm reverse press-up
Sets: 2 Reps: 8 each side Target: lats, upper back, biceps
Keep your shoulder level as you pull up.
Side-lying lateral raise
Sets: 2 Reps: 8 each side Target: shoulders, core
Lift the weight up in a straight line so that your arm is aligned with your torso for the entire exercise.
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