Lie on a step or ball and press heavy weights up and down, straight up over the chest for 12 reps.
Alternating Chest Press
With a lighter weight, switch to an alternating chest press, pushing the right arm up and down and then the left arm, alternating for 16 reps on each arm. Alternate each exercise for 1-3 sets.
On the knees, toes or on the ball, perform as many pushups as you can with good form.
Pushups with Medicine Ball
This time, do a pushup with the right hand resting on a medicine ball. Roll the ball to the left hand for a pushup and continue for as many reps as you can with good form. Alternate each exercise for 1-3 sets.
Hold a heavy weight in one hand and tip forward (back flat, abs in). Bend the elbow and pull up until it is level with the back. Lower and repeat for 12 reps before switching sides.
Alternating Dumbbell Row
Immediately pick up lighter weights in both hands for the same exercise, this time alternating by bringing the right arm up and down followed by the left. Continue for 16 reps on each arm. Alternate each exercise for 1-3 sets.
Wrap a band around a sturdy object and hold the handles with arms straight, palms down. Pull the elbows back, squeezing the shoulder blades and keeping arms parallel to ground. Repeat for 12 reps.
Alternating High Row
Move closer or use a lighter band and go into alternating high rows for 16 reps on each arm. Keep the abs tight and all the movement in the arms, not the torso. Alternate each exercise for 1-3 sets.
Choose a heavy weight (bar or dumbbells) you can safely lift and press the arms straight up over the head (abs engaged, don't arch the back). Lower and repeat for 12 reps.
Alternating Overhead Press
Now do the exercise with medium dumbbells, alternating the arms, pushing the right arm up and down and then the left. Repeat for 16 reps on each arm. Alternate each exercise for 1-3 sets.
Hold a medium-heavy weight with hands close together and pull the weight up to mid-chest, leading with the elbows. Lower and repeat for 12 reps.
Front/Side Raise
Lift the right arm in a front raise to shoulder level while lifting the left arm to the side in a lateral raise. Lower and repeat, doing a front raise with the left arm and lateral raise with the right arm for 12 reps for each arm. Alternate each exercise for 1-3 sets.
Hold a heavy weight and bend the elbows to curl the weight towards the shoulders. Lower and repeat for 12 reps.
Alternating Dumbbell Curls
Hold lighter weights and curl the right arm up and down and then the left arm, alternating sides for 16 reps on each arm. Alternate each exercise for 1-3 sets.
Holding a heavy weight in the right hand, bend over with back flat and abs in, pulling the elbow up to torso level. Extend the arm straight and then lower for 12 reps before switching sides.
Alternating Kickbacks
Now use lighter weights in both hands and perform the same move, this time alternating the arms for 16 reps on each side. Alternate each exercise for 1-3 sets.