Lying Triceps Extension

During the 12-Week Workout Program the Lying Triceps Extension exercise is on Mondays. Doing a Lying Triceps Extension workout is working the triceps or backs of your arms.

Lying triceps extensions are also called skull-crushers.

Starting your 12-Week Workout Program you will do 3 sets of 8-12 reps. As the weeks progress you will increase the weight you are using and decrease the number of reps.

I have added a Lying Triceps Extension video with TWO ways to workout your triceps. If you are just starting out be sure to check out the video below.

Check out the 12-Week Workout Program and get started!

Dumbbell Shoulder Press

During the 12-Week Workout Program the dumbbell shoulder press exercise is on Mondays. Doing the dumbbell shoulder press workout is working all parts of the shoulders.

Starting your 12-Week Workout Program you will do 3 sets of 8-12 reps. As the weeks progress you will increase the weight of your dumbbells and decrease the number of reps.

I have added two dumbbell shoulder press videos down below to give you instruction if you are just starting out.

Check out the 12-Week Workout Program and get started!

Bent Over Row Workout

During the 12-Week Workout Program the Bent Over Row exercise is on Mondays. Doing a Bent Over Row workout is working the back and upper body.

Starting your 12-Week Workout Program you will do 3 sets of 8-12 reps. As the weeks progress you will increase the weight you are using and decrease the number of reps.

I have added two Bent Over Row videos down below to give you instruction if you are just starting out.

Check out the 12-Week Workout Program and get started!

Bent Over Row Workout

Bench Press Workout

During the 12-Week Workout Program the Bench Press exercise is on Mondays. Doing a bench press workout is working the chest and upper body.

Starting your 12-Week Workout Program you will do 3 sets of 8-12 reps. As the weeks progress you will increase the weight you are pressing and decrease the number of reps.

When I first started exercising in a gym I had no idea what I was doing. I spent many hours just walking on the treadmill or riding a bike watching others use machines and rack weights.

I have put together 3 Bench Press videos to give you instruction if you are just starting out.

Check out the 12-Week Workout Program and get started!

Machine Bench Press

Bench Press Without Spotter

Dumbbell Bench Press