Day #1 workout of the break-in routine. 2 Sets each. Start with 3# weights for week 1 & 2. At week 3, increase weights to 5#.
This workout contains 8 exercises.
1 - One Arm Row
Great way to seperate the muscles in back!
Exercise Steps
 | Placing one leg on bench and the same side arm. Keep spine in neutral position and keep looking ahead. |
 | Maintaining proper form, bring dumbbell into torso keeping elbow along the body. Repeat. |
2 - Push Up
An all time no machine classic!
Exercise Steps
 | Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart, feet together and parallel to each other. |
 | Lower body until chest touches the floor. Try not to bend your back. Keep your knees off the floor and inhale as you bend your arms. Keep your head up and looking forward ahead of you. |
3 - Seated Dumbbell Shoulder Press
Starting Position
Sit on the end of a bench or use a bench/chair that supports the back. Hold dumbbells in each hand. Hold weights with palms facing out and elbows at 90 degrees, palms at shoulder level.
Action
EXHALE: Push weights overhead until arms are straight and in line with shoulders. Don't lock elbows completely.
INHALE: Return to starting position to complete one rep.
Special Instructions
If you experience shoulder pain, have palms facing in toward the body. Don't arch your back as you perform exercise
4 - Standing Calf Raise
This exercise can be used with the standing calf machine or by simply holding dumbbells in hand.
Stand with both feet together and ensure that the balls of your feet are on a platform. Raise up onto balls of feet and lower.
Repeat.
5 - Dumbbell Curl
Exercise Steps
6 - Overhead dumbbell extension
Sit, using a 90 degree bench, or stand up straight, feet shoulder width apart. Lift 1 dumbbell overhead with both hands to get into position, arms extended up, but not locked. Slowly lower the dumbell so that hands will go behind head. Raise to starting position. Repeat.
Exercise Steps
7 - Dumbbell Squat
» Stand with your feet about shoulder width apart with your toes pointing forward at their natural angle.
» Hold the dumbbells at your sides with your arms straight and palms facing your body.
» Maintain the natural curve of your spine by tensing your abdominal and lower back muscles. Keep your head up, looking forward, throughout the exercise.
» Squat down until your buttocks are slightly below parallel, being sure to keep your torso fixed in the most erect position possible throughout the movement and your knees moving out in the same direction as your feet.
» Reverse the movement and return to the starting position.
» The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
» Do not bounce at the bottom of the movement and never lock your knees at the top.