#1 – Dumbbell Bench Press
If you have access to a reclining and declining bench you’ll be able to modify the setup in a way as to perform the Incline Bench Press and the Decline Bench Press. The incline, i.e. putting the bench in a 45 degree angle modification will help you target the upper region of your pectorals while the decline, i.e. putting the bench below horizontal, will help you target the lower levels of your chest muscles.
#2 – Alternated Biceps Curl
You can perform this exercise by raising both dumbbells at the same; by keeping your palms facing each other throughout the movement for aHammer variation; by limiting your movement to half-way up for aconcentrated variation; or finally by using a preacher curl pad if you have access to one.
#3 – Shoulder Press
Your deltoid muscles (shoulders) will be primarily solicited but they’ll definitely need help from your triceps, making this an excellent upper body exercise.
#4 – Triceps Kickback
In order to maximize the input from your triceps though you will need to make sure that your upper arm stays still throughout the exercise otherwise you’ll get your back and shoulders to help take the load off of your main target.
#5 – Kneeling One Arm Row
While your lats will do most of the work, the rear deltoid muscle will also be solicited in helping raise the dumbbell.
#6 – Lateral Raise
This exercise can also be performed while sitting down or with your back supported. Additionally, bending your upper body forward will put a greater emphasis on your rear deltoids, thus making it possible to target specific regions of your shoulders.
#7 – Lying Fly
What distinguishes the Lying Fly from the Dumbbell Bench Press is how it manages to remove the triceps muscles from the movement by effectively locking them up in position for the duration of the exercise. This will allow you to put a greater emphasis on strengthening your pectoral muscles specifically. You can also perform the incline variation and the decline variation if your workout bench will allow it.
#8 – Upright Row
This exercise is very effective at targeting the rear region of your shoulder muscles and can be performed very easily.
#9 – Stationary Lunge
The Stationary Lunge is an easy to perform leg exercise that’s exceptionally good at targeting the muscles located in your lower body (quadriceps, glutes, and calves) and a lot of athletes spanning the entire sports spectrum use it religiously.
#10 – Toe Raise
The Toe Raise is the most effective way to strengthen your calves which are solicited during normal daily activities and while engaging in a great variety of sports where running or jumping is involved.