Train to Gain

Ring Dips

Place rings about chest level height and put hands on the bottom of the ring. Push yourself up and remain in the position for a few seconds before bending elbows to lower yourself down. It is a great exercise to get bigger arms as you are pulling your own weight while stabilizing in the air.

Dumbbell Upper Cuts

Start with light dumbbells on each hand with elbows bent and fists facing the ceiling. Punch the weight upwards alternating with the other hand for 30 seconds to 1 minute. This will workout the arms and shoulders.

Barbell Hip Thrust

This activates your Glutes better than any other exercise because it keeps them under tension throughout the entire lift.

Dumbbell or Kettlebell Squat are a staple exercise in any strength training program and work muscles throughout your entire body.

The dumbbell or Kettlebell shoulder press is great for sculpting powerful looking shoulders and strengthening your upper body.

Weightlifting helps to build muscle and strength throughout the entire body.

Half-Kneeling Rotational Cable Chop

This exercise trains your core for exactly what it's designed to do: provide stability and transfer power across multiple planes of motion.

Band-Resisted Thoracic Rotations

Attach two cable pulleys then, sit on a stability ball for added challenge. Grab the handles with each hand and make a wide circle starting in the front going to the back while holding handles. This will help in thoracic spine mobility.

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Kettlebell Bottoms Up Press

Grab a kettlebell in its handle and swing it towards your shoulder. Press it overhead, pause for a second before returning to the first position. This will strengthen and improve stability of deltoid muscles as well as the rotator cuffs.

One-Arm Kettlebell Sn**ch

Hold a kettlebell in one hand and rest it first on the shoulder. In one sweeping motion, swing the kettlebell from the shoulder down between the legs then, upwards until it reaches overhead then, pause. Remember to bend knees as you swing it down and straighten arms as it reaches overhead position.