Decline Push-Up

This one like I said many times before it is fun and challenging to find new ways to do exercises.  This certain push up works more of the upper chest . Do 3 sets of 10 to 15 reps or whatever you are comfortable with!

Training Bench

Decline Push up 

Strait Arm Pull Down 

Like I said before it it always fun to do new exercises.  This one I found challenging and fun. It works the triceps and shoulders and chest . Do 3 sets of 10 to 15 reps or whatever you are comfortable with!

Gym Racks & Rigs

Strait Arm Pull Down 

Forearm Plank

This is a great exercise for working the hard to reach lower abs ,love handels and lower back muscles.  Hold anywhere from 30 to 60 seconds and repeat 3 times or whatever you are comfortable with.

This can be Done with No Equipment

Yoga Mat

Forearm Plank

This is a fun one if your trying to do something new with your ab workout.  It works the lower abs and love handels.  Do 3 sets of 15 reps or whatever you are comfortable with and try to have fun.

Seated Side-to-Side Knee Tucks

Strait Leg Raise 

This is a great exercise you can just do at home. It works those hard to reach lower abs. Do 3 sets of 15 reps or whatever you are comfortable with. Remember it is harder then what it looks!

Strait Leg Raise

Push through your heels, not your toes.
Keep your knees tracking over your toes—don't let them cave inward.
Avoid overextending your lower back; the movement should come from your hips.
Keep your head and neck in a neutral position throughout the exercise.
Exhale as you lift, inhale as you lower.
Recommended sets and reps
Strength: 4–5 sets of 3–6 reps
Muscle growth: 3–4 sets of 8–12 reps
Endurance: 2–3 sets of 15–20 reps

Dumbbell

Bench Hip Thrust 

Lying Dumbbell Triceps Extension.

Primary muscles worked
Triceps brachii (all three heads, with emphasis on the long head)
How to perform it
Lie flat on a bench holding a dumbbell in each hand.
Press the dumbbells straight up over your chest with your palms facing each other (neutral grip).
Keep your upper arms nearly vertical and your elbows tucked in.
Slowly bend your elbows, lowering the dumbbells toward the sides of your forehead or just behind your head.
Pause briefly, then extend your elbows to return the dumbbells to the starting position.
Repeat for the desired number of reps.

Lying  Dumbbell  Triceps Extension 

Stand with your feet about shoulder-width apart.
Hold a light dumbbell in each hand with your palms facing up or slightly forward at your thighs.
Brace your core and keep your chest up.
Raise both dumbbells out to the sides in a wide arc.
Continue the arc until the dumbbells meet above your head.
Lower the dumbbells back down using the same wide arc with control.
Repeat for the desired number of repetitions.

Around The World

Dumbbell Squeeze Press.
How to do it
Lie flat on a bench with a dumbbell in each hand.
Press the dumbbells together so they stay in contact throughout the movement.
Lower them to the middle of your chest while maintaining constant inward pressure.
Press the dumbbells back up until your arms are fully extended.
Repeat while keeping the dumbbells squeezed together the entire time.
Muscles worked
Primary: Pectoralis major (chest)
Secondary: Triceps
Secondary: Front deltoids (anterior shoulders)

Dumbbell Squeeze Press 

Single Leg Calf Raise 

Stand on a sturdy step or aerobic platform with the ball of one foot on the edge and your heel hanging off.
Hold a dumbbell in the hand on the same side as the working leg (or the opposite hand if preferred). Use your free hand to hold onto a bench or wall for balance.
Lift the non-working foot off the platform.
Lower your heel slowly below the level of the step until you feel a stretch in your calf.
Press through the ball of your foot and raise your heel as high as possible, squeezing your calf at the top.
Pause for 1–2 seconds at the top, then lower under control.
Complete all reps on one leg before switching sides.

Barbells

Single Leg Calf Raise 

Cable Kneeling Crunch

I found this one challenging and fun. It is actually one of the best ways to work you abs. It keeps tension the whole time. Do 3 sets of 10 to 15 reps or what ever you 3 comfortable with and work your way up over time!

Resistance Bands

Specialty Machines

Cable Kneeling Crunch

The Cuban press is a shoulder exercise that combines an upright row, external rotation, and overhead press. It is commonly used to strengthen the rotator cuff and improve shoulder stability.

I found it very challenging you can see the struggle in my face lol. I recommend it if you are looking for something different!

Jarrod Sutton's Videos