Seated Row


4 Sets 12 Reps Rest 1 min


Sit upright on the bench with your feet on the floor or foot pads and your knees bent. Hold the handle or cord with your arms extended. Back and down with your shoulders. Prepare your core.
Exhale. Pull the handle or cable while keeping your elbows tucked in and your back neutral.


Front Raises


4 Sets 15 Reps Rest 1 min


Hold a pair of dumbbells in front of your hip with straight arms.
Lift the dumbbells forward with control and straight arms until they reach shoulder height. Reverse the exercise and carefully lower the dumbbells.


Shoulder Press


4 Sets 10 Reps Rest 1 Min


Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.



Lateral Raises


4 Sets 12 Reps Rest 1 min


Sit on a bench and hold a dumbbell in each hand by your side. Raise both dumbbells to your side until they're shoulder height. Lower under control and repeat.



Lats Pull Down


4 sets 12 Reps Rest 1 min


The pulldown exercise strengthens the back muscles and is done at a workstation with adjustable resistance, typically plates.Pull a dangling bar toward you until it reaches chin level, then controllably release it for one repetition.




This exercise targets the latissimus dorsi, also known as the "lats," which is a muscle located just under the armpits and extending across and down the back. This exercise isolates the back muscles, allowing you to focus on them without tiring out the biceps or triceps.


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