Fitness by Jaws

workout 1 Cable Press down
Stand facing the cable machine and position the cable attachment at a height above your head. Attach the handle or rope and grasp it firmly with a full grip (thumbs clasped around the handle or rope). Position your feet hip-width apart or in a staggered-stance (walking) position. Stiffen (“brace”) your abdominal muscles to stabilize your spine with a natural arch in your low back, keeping your torso aligned vertically with the floor and maintaining this position throughout the exercise.
Depress and retract your scapulae (pull shoulders back and down) and attempt to hold this position throughout the exercise. Slowly press the handles / rope down to the starting positon where your elbows are aligned with the mid-point of your trunk, arms postioned firmly by sides and wrists in neutral positon (i.e., aligned with your forearms). This arm and wrist position should be maintained throughout the exercise.
Gently exhale and slowly extend your elbows, pressing the handle / rope down towards the floor. Maintain your torso, shoulder, arm and wrist position throughout the movement
Continue pressing the weight with your elbows right next to your side while maintaining a neutral position with your wrists until your elbows become fully extended, (do not allow them to "lock out" in full extension). Pause momentarily then slowly return to your starting position, allowing your elbows to flex (bend) in a slow, controlled manner moving the handle / rope upwards until your elbows begin to drift forward from the mid-line of your trunk (around upper chest level). Repeat the movement.

workout 2 Dips
Keeping your elbows pointing behind you and your forearms perpendicular to the floor, slowly bend your elbows to lower your body straight down toward the floor. Make sure your hips just graze the bench's edge throughout the movement. If you wander forward, you could end up straining your shoulder.
How far you bend your elbows depends how strong your triceps are. Start by bending your elbows to 90 degrees. Once you master that, make the move more challenging by bending your elbows further. Eventually, you should be able to bend your elbows until your biceps is pressed against the base of your forearm.
Pause, then press through the heels of your hands to straighten your arms fully, making sure to lock your elbows at the top of the move.
Don't have a bench or chair handy? Just hop down on the floor, get in a tabletop position, and complete the same movement from there. To make triceps dips from the floor more difficult, cross one ankle over your opposite knee.

workout 3 The Triceps Push
Drop to your knees, and start showing your triceps some love with this low-weight move. Use two- or three-pound dumbbells for this one.

Hold your weights, and kneel on your knees with toes touching the ground. Hinge forward from your hips, and bend your elbows at 90 degrees.
Unbend your elbows, and extend both of your arms straight back, palms facing each other. Squeeze your triceps, and then return back to starting position.

workout 4 Standing Triceps dumbbell extension
Raise a dumbbell overhead with elbows pointing forward, bent at 90 degrees. From this position extend at the elbow until just before full extension. Lower slowly and under control. Do not allow the elbows to flare out to the sides when performing this movement.
Be careful with the weight overhead - make sure you can safely handle the weight and do not push failure.

Exercise 1 Shoulder press

Hold a dumbbell in each hand and sit on a bench with back support. Plant your feet firmly on the floor about hip-width apart.
Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level.
Pull your abdominals in so there is a slight gap between the small of your back and the bench.
Place the back of your head against the pad.
Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level.

Exercise 2 Lateral raises

Stand holding dumbbells at your sides, elbows relaxed, palms facing your body and thumbs wrapped around the dumbbell handles. Your feet slightly wider than hip-width apart or in a split-stance position to help stabilize your body.
Brace your torso by contracting your abdominal and core muscles. Pull your shoulder blades down and back. Keep these engagements throughout the exercise. Your head should be aligned with your spine.
Upward Phase: Exhale and slowly raise the dumbbells up and out to your sides. Your elbows and upper arms should rise together and lead the movement ahead of the forearms and dumbbells. As your arms near shoulder level, turn your thumbs slightly upward. Continue raising the dumbbells until your arms are level with your shoulders and approximately parallel with the floor. Keep your torso erect. Do not allow the back to arch or the torso to rock. Keep the wrists in neutral position. Do not allow the wrists to bend.
Downward Phase: Inhale and gently lower the dumbbells back to your starting position. Keep your elbows almost straight, maintaining the neutral grip position. While lowering the dumbbells rotate the thumbs back to start position (slightly downward). Your foot, torso, shoulder and wrist positions are maintained throughout the exercise.
As this exercise traditionally positions the arms into internal rotation during the lift, the slight external (upward) rotation initiated at the 60-70 degree mark may reduce potential in the shoulder joint.

Exercise 3 EZ bar upright row

Grasp an EZ-bar with an overhand grip. Hands should be place on the first grip position so that they are only a few inches apart.
While keeping the bar close to your body, raise the bar straight up until it almost touches your chin and your elbows are flared out to the sides.
Slowly lower the weight back down the starting position.

Exercise 4 Shrugs

Grab a pair of dumbbells and let them hang at arm’s length next to your sides, your palms facing each other. Shrug your shoulders as high as you can.

Imagine that you’re trying to touch your shoulders to your ears without moving any other parts of your body. Pause in the up position, then slowly lower the weights back to the start.

Workout 1 Biceps Curl

Stand up straight with legs shoulder-width apart or sit on a bench. If you're sitting on a bench, make sure your head, shoulders and butt are in contact with the bench with your feet firmly on the ground.
Hold a dumbbell in each hand. Make sure your thumbs are curled around the grips. Hold the dumbbells by your sides, palms facing forward. Keep your back straight and shoulders rolled back and down.
Bend your elbows and slowly bring the dumbbells up to your chest while breathing out. Keep your elbows by your sides and don’t arch your back. Make sure your wrists are in line with your elbows and keep your shoulders straight.

Breathe in as you lower the dumbbells away from your chest back to the starting position. Maintain a slow and controlled movement as you straighten your elbows. That's one rep. Aim for two to three sets of eight to 12 repetitions (lifts). Increase the weight when the repetitions become easier to perform.
You can work the biceps more by holding the dumbbells at the starting position with your palms facing in toward your sides. As you bring the dumbbells up, twist your wrist and forearm up so the dumbbells ends facing your chest. As you bring the dumbbells down, twist your wrists and forearms back toward your sides as your arms come to rest.

Workout 2 Bicep Hammer

Stand straight and slightly bend your knees so you absorb the weight on your legs and you don't charge your back. Hold the two dumbbells with a hammer grip and fully extend your arms.
The ex*****on can be done lifting both arms or alternating them.
Raise the dumbbell towards your shoulder
Keep the hammer grip for the whole movement
Try to squeeze your bicep when you reach the top position and slowly return to the initial position
Repeat with the other arm unless your decided to lift both dumbbells together
Exhale during the active phase of the exercise (when you raise the weight) and inhale during the negative phase.

Keep your back straight all the time, keep you core (abs) tight. Don't bend your body backwards to try to help lifting the dumbbell, that could cause you injuries and preclude the correct ex*****on of the exercise.

Workout 3 Preacher Curls with EZ Bar

Seated on a preacher bench, grab the EZ bar, shoulder width. Make sure that your elbows are supported on the pad and your armpits are well on the top edge to give you a stable position.
Curl the bar till your forearms touch your biceps, typically your forearms are vertical in this position of max contraction. Then slowly return to the initial position.
Exhale during the active phase of the exercise (when you raise the bar) and inhale during the negative phase.

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