DOWNWARD MOVEMENT

Allow dumbbells to lower in a wide arc until they are level with shoulders or chest. Keep dumbbell bars parallel to each other as elbows move downward. Keep wrists rigid and elbows held in a slightly flexed position. Keep dumbbells in line with elbows and shoulders.

UPWARD MOVEMENT

Pull dumbbells up toward each other in a wide arc back to starting position. Keep wrists rigid and elbows held in a slightly flexed position. Keep dumbbells in line with elbows and shoulders. Repeat or finish set.

3. Shoulders

Front military press - this compound exercise targets shoulders but also works triceps.

Dumbbell lateral raises - this isolation exercise works shoulders only.

Bentover dumbbell laterals - this isolation exercise works rear delts.

WEDNESDAY (Back, Biceps, Forearms)

1. Back

Front lat pulls - compound exercise that targets lats but also works biceps and mid-back.

Deadlifts - compound exercise that targets back and quads but also works hamstrings, calves and glutes.

Dumbbell rows - compound exercise that targets mid-back but also works biceps and lats.

Dumbbell shrugs - isolation exercise that works traps.

2. Biceps

Dumbbell biceps curl - isolation exercise that works biceps.

Dumbbell hammer curls - isolation exercise that works biceps.

3. Forearms

Barbell wrist curl - isolation exercise that works forearms.

FRIDAY (Lower Body)

1. Legs

Squats or leg press - compound exercise that targets quads but also works hamstrings, calves and glutes.

Leg extension - isolation exercise that works quads.

Leg curls - isolation exercise that works hamstrings.

Standing calf raise - isolation exercise that works gastrocnemius calf muscle.

Seated calf raise - isolation exercise that works soleus calf muscle.

You could start this program by aiming for two sets of 8-10 reps per exercise but as your strength and size increase you should really introduce techniques that boost intensity even further. This can be achieved in a number of ways including use of pre-exhaustion, super sets, partial reps, isometric contractions and forced reps. These techniques are covered in detail elsewhere in this series of articles.