Upper Body Temp!

Click the name of the exercise for a link with additional info!

As always, feel free to chain any of these back to back, choose a weight where it starts to burn at 8-12 reps, if there's an awkward weight where its too heavy to lift 8-12 reps yet the lightwer weight doesnt burn, that's when chaining 2 exercises back to back is great, or do a lighter set then drop the weight even further and bust out another set right after, experiment!

Deltoids

 Front Deltoid:

Dumbbell Front Raise These are good, I usually do them along side lateral raises(listed down a few). Bend your elows slightly as well so your arms arent perfectly straight out. It'll save your elbows a lot of pain. Use light weight and if you don't feel a heavy burn after a set, I actually like to do 1 front raise then one lateral raise, 1 front, 1 lateral, make a huge set like that, it'll kill your shoulders!

Dumbbell Shoulder Press  You can do these seated(easier) or standing(harder, uses core more) Just make sure you're engaging your core. They both feel different but I prefer standing, it's a more well rounded version.

 Side Deltoids

Lateral Raise These are my main side shoulder exercise, this is what makes them pop, this and the shoulder press are really all you need for shoulders. You'll use very light weight for this because of the mechanical disadvantage it puts you at. Flex your elbows so they don't hyperextend, and bend your elbows ever so slightly just so you don't hut them.

Upright Row Watch your wrists with these, and I recommend against doing these with a barbell, only use dumbbells. If you use a barbell, when it's at the top by your chin it's a really vulnerable position for your wrists.

 Triceps

Tricep Dips Don't need to do this with a second bench, you know what dips are all about

Tricep Extension Try with the rope extension, but the V shaped bar is good too, you kinda gotta see what your body tells you

Tricep Pushdown If the weight is getting too heavy sometimes its best to put a foot a bit further back and one closer to stabilize your body. Flex your core! It'll be better and it'll work your abs too.

Kickbacks Try these on a bench, pretty light weight. These will most likely feel really awkward to stick your arm straight back. Focus on keeping your elbow steady and dont move it just like in the gif, it's harder to get used to but when you feel the tricep doing the work, youll know

 Biceps

Bicep Curl (Also try maybe with an EZ bar, also try with an ez bar with your back against a wall so your elbows dont push backwards, just try things until you feel it specifically hit the bicep good. Everyones a little different

Incline Curl Just another bicep exercise, another angle. Thing about chaining a few of these back to back

Back

Face Pull This goes by a lot of fancy names but most people call them face pulls. A lot of people say this is one of the most useful exercises for back pain prevention and posture and everything. Extremely important. Start light. Use the rope. I usually adjust the cables lower than in the gif so I'm pulling it directly at my face. Pull slowly and focus on using your upper back to pull.

Bent Over Row Just a general back exercise. I feel like these don't work well for me but lots of other people do them.

Seated Row I actually do this on the cable machine with no bench pulled up. I set the cables at like groin height, set the weight decently high, and squat down to a sitting position with no actual bench to sit on, I grab the handles and pull like in the gif. It works the core. But be careful, the weight needs to be high enough so you don't just fall backwards, so play around with this if you want. I'm sure the gym has a machine version too which isn't quite as good but it's pretty close!