Beginner Push 7: Cable Chest Fly & Lateral Raise

The workout

1. 1

   Cable Chest Fly

   3 × 10

   Using cables, bring arms together in a hugging motion at chest height.

2. 2

   Dumbbell Shoulder Press

   3 × 10

   Press dumbbells overhead from shoulder position.

3. 3

   Triceps Pushdown (Rope)

   3 × 12

   Using a rope attachment on cable, push down and spread at the bottom.

4. 4

   Resistance Band Push-Up

   3 × 10

   Wrap band around back and perform push-ups for extra resistance.

5. 5

   Lateral Arm Circles

   2 × 12

   Extend arms and perform small circles forward and backward.

6. 6

   Seated Knee Lifts

   2 × 12

   Lift knees alternately while seated.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg from all-fours.

8. 8

   Standing Side Crunch

   2 × 12

   Crunch elbow toward same-side knee.