Shoulder-Press Progression

You'll need a set of 3-, 5-, or 10-pound dumbells. Targets your shoulders and upper back. As you get stronger, add an upright row and then a lateral raise.

-Shoulder Press Progression: You will need a set of 5- or 8-pound dumbbells. Stand with your feet hip-width apart and your knees slightly bent. Hold a dumbbell in each hand at shoulder height with your elbows bent 90 degrees and your palms facing forward. Slowly press the weights together over your head, then lower them back down in a controlled motion. Repeat this overhead presses for 60 seconds. When you're strong enough to progress to phase 2, do only 30 seconds of the overhead press then lower the weights to your sides with your palms facing your thighs. Slowly raise the weights to chest level bringing your elbows out to the side. Lower your hand and repeat. Continue these upright rows for 30 seconds, keeping your shoulder blades pressed down as you lift the weights up. If you're ready for the most challenging variation of this exercise, do 30 seconds of overhead presses followed immediately by 30 seconds of lateral raises. Rotate your arms so palms face each other then slowly raise your arms up and out to the side at shoulder height. Don't lock your arms. Your elbows should be slightly bent. You may need to switch to lighter dumbbells for the lateral raises.