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Can you explain how to do each of these? 4x10 shoulder press 4x15 lat raise 4x10 front raise 4x10 upright rows 4x8 chainsaws each arm 4x10 bent over rows
Of course! So 4x10 is setsXreps. So 4 sets of 10 reps. Do 10 reps, take a break, do 10 more reps and so on.
This is a shoulder press. Focus on keeping your back flat against the bench (don’t arch). Keep your feet flat on the floor and your head in a neutral position.
This is a side lat raise. Keep your core tight and your back straight. Focus on NOT shrugging your shoulders. Keep them down. Just for reference I do lat raises with 5lb dumbbells. No shame if you have to go really light
This is a front raise. Keep your torso stationary and your shoulders relaxed. I generally do this exercise with my palms facing down (rather than in like in the diagram) but that just hits different muscles. You could also do both arms at the same time if you want.
This is an upright row. You can do this exercise with a barbell or dumbbells. Keep your back straight. Pull the weight up and keep it close to your body. Your arms should be about shoulder width apart. Think about leading the weights with your elbows
Chainsaws (one arm dumbbell row). Keep your back straight and your torso stationary. Squeeze your back muscles together at the top of the motion. Imagine squeezing your shoulder blades together.
Bent over dumbbell rows. Keep your back straight and your torso stationary. Have a slight bend in your knees and keep your head up (imagine you are trying to look over your sunglasses). Pull the weight up towards your chest and squeeze your back at the top
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