Monday Tuesday

Chest Cardio
Shoulder Legs
Tricept Abbs
Abbs
Pushups 100 Leg Extension
1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 10 Kg: 15 to 20
Barbell Incline Press 8-10 rep (4 sets) Repetations (working Set) Jumping Jack
3.Weight 12.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 10 Kg: 15 to 20
Dumbell Inclide Press Repetations (working Set) Mountain Climber
3.Weight 12.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 10 Kg: 15 to 20
Dumbell Inclide Fly Repetations (working Set) Burpiese
3.Weight 12.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 10 Kg: 15 to 20
Barbell Bench Press Repetations (working Set) Squats
3.Weight 12.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 10 Kg: 15 to 20
Dumbell Bench Press Repetations (working Set) Lunges
3.Weight 12.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 10 Kg: 15 to 20
Variable-Grip Dumbbell Bench Press Repetations (working Set) Lateral Shuffles
3.Weight 12.5Kg : 12 to 52
Repeatations (Fatigue Set)
 1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 10 Kg: 15 to 20
Dumbell Fly Repetations (working Set) Standing Oblique Crunches
3.Weight 12.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 10 Kg: 15 to 20 Standing alternating toe
Barbell Decline Press Repetations (working Set) touches
3.Weight 12.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 10 Kg: 15 to 20
Dumbbell Decline Press Repetations (working Set) Stairs Climbing
3.Weight 12.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 10 Kg: 15 to 20
Variable-Grip Dumbbell Decline Press Repetations (working Set)
3.Weight 12.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 2.5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 5 Kg: 15 to 20
Dumbbell Decline Fly Repetations (working Set)
3.Weight 5.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 2.5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 5 Kg: 15 to 20
Variable-Grip Dumbbell Fly Repetations (working Set)
3.Weight 5.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 7.5 Kg: 15 to 20
Barbell Shoulder Press Repetations (working Set)
3.Weight 10Kg : 12 to 52
Repeatations (Fatigue Set)
 1.Weight 5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 7.5 Kg: 15 to 20
Dumbell Shoulder Press Repetations (working Set)
3.Weight 10Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 2.5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 5 Kg: 15 to 20
Dumbell Front Raise Repetations (working Set)
3.Weight 5.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 2.5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 5 Kg: 15 to 20
Barbell Front Raise Repetations (working Set)
3.Weight 5.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 2.5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 5 Kg: 15 to 20
Dubmell Standing Lateral Raise Repetations (working Set)
3.Weight 5.5Kg : 12 to 52
Repeatations (Fatigue Set)

1.Weight 2.5 Kg : 12 to 15
repetations -Preparations
Set
2.weight 5 Kg: 15 to 20
Dubmell Seated Lateral Raise Repetations (working Set)
3.Weight 5.5Kg : 12 to 52
Repeatations (Fatigue Set)

Barbell Upright Row

Cable Upright Row
Dumbell Bent Over Raise
Dumbell Seated Bent Over Raise
Dumbell External Rotation
Dumbell Internal Rotation
Tuesday Wednesday
Bicept
Back
100 Crunches Abbs 100 Crunches

Barbell Curl 48

Reverse Barbell Curl 48

Inclined Dumbull Curl 48

Wrist Curl 48

Reverse Wrist Curl 48

Hammer Curl 48
Barbell Shrug

Reverse Barbell Shrug

Dumbbell Shrug

Barbell Upright Row

Wide-Grip Pull-Down

Close-Grip Pull-Down

Wide-Grip Pull-Up
Close-Grip Pull-Up

Barbell Row

Dumbbell Row

Lumbar Extension

Deadlift

Twisting Sit-Up
Oblique Crunch
Incline Oblique Crunch
Machine Oblique Crunch
Dumbbell Side Bend
Dumbbell Pullover
 Thursday Friday
Cardio Full Body Workout
Legs Chest
Abbs 100 Crunches Bicept
Back
Leg Extension Tricept

Jumping Jack Jumping Jack

Mountain Climber Spider Walk

Burpiese Mountain Climbing

Squats Dips

Lunges

Lateral Shuffles
Standing Oblique Crunches

Standing alternating toe

touches

Stairs Climbing
Saturday
Running
Barbell Shoulder Press

Dumbbell Shoulder Press

Machine Shoulder Press

Dumbbell Shoulder Press

Dumbbell Front Raise

Barbell Front Raise

Dumbbell Standing Lateral Raise

 Dumbbell Seated Lateral Raise

Cable Lateral Raise

Machine Lateral Raise

S
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S
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d
e
r

W
o Barbell Upright Row
r
k
o
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t

Cable Upright Row

Dumbbell Bent-Over Raise

Dumbbell Seated Bent-Over Raise

Cable Bent-Over Raise

Cable Reverse Crossover

External Rotation

Internal Rotation
Incline Side Raise
 Primary

1. Seated on a bench, take a shoulder-

width grip on the bar with your palms
facing forward.
2. Lower the weight slowly in front until it Anterior deltoid
touches your upper chest.
3. Push vertically upward until your elbows
lock out.

1.Seated on a bench, hold a dumbbell in

each hand at shoulder level, palms facing
forward.
2. Press the dumbbells vertically upward Anterior deltoid
until your elbows lock out.
3. Lower the dumbbells until they touch
your shoulders.

1. Sit in the machine with your back

straight. Grab the handles.
2. Push vertically upward until your elbows
Anterior deltoid
lock out.
3. Lower the weight slowly back to shoulder
level.
1. Seated on a bench, hold a dumbbell in
each hand at shoulder level, palms facing
forward.
2. Press the dumbbells vertically upward
Anterior deltoid
until your elbows lock out.
3. Lower the dumbbells until they touch
your shoulders.

1. Sitting upright on the edge of an exercise

bench, hold a dumbbell in each hand at
arms’ length by your sides, thumbs pointing
forward.
2. Lift one dumbbell out in front of your Anterior deltoid
body and up toward shoulder level, keeping
your elbow stiff.
3. Lower the weight to the starting position
and repeat with the other dumbbell.

1. Using an overhand shoulder-width grip,

hold a barbell at arms’ length in front of
your thighs.
Anterior deltoid
2. Raise the barbell forward and upward to
shoulder level, keeping your elbows stiff.
3. Lower the barbell to your thighs.

1. Standing upright, hold a dumbbell in

each hand at arms’ length.
2. Raise your arms out to the sides in an arc Lateral deltoid
until the dumbbells reach shoulder level.
3. Lower the dumbbells to your hips.
1. Sitting upright on a bench, hold a
dumbbell in each hand at arms’ length.
2. Raise your arms out to the sides in an arc
Lateral deltoid
until the dumbbells reach shoulder level.
3. Lower the dumbbells to the starting
position.

1. With one hand, grasp the D-handle

attached to a low pulley. Stand side-on to
the cable machine.
2. Raise your hand outward in a wide arc up Lateral deltoid
to shoulder level, keeping your elbow stiff.
3. Lower the handle back down to waist
level.

1. Sit on the machine with your elbows

against the pads. Grasp the handles.
2. Raise your elbows until your upper arms Lateral deltoid
are at shoulder level and parallel to the
floor.
3. Lower your elbows to your sides
1. Hold a barbell at arms’ length using an
overhand shoulder-width grip.
2. Pull the bar vertically upward, raising Lateral deltoid,
your elbows to shoulder height. trapezius
3. Lower the bar slowly down to the
starting position with the arms extended.

1. Grab a straight bar attached to the low

pulley of a cable machine. Hold the bar at
arms’ length using an overhand shoulder-
width grip. Lateral deltoid,
2. Pull the bar vertically upward, raising trapezius
your elbows to shoulder height.
3. Lower the bar slowly to the starting
position with the arms extended.

1. Holding a dumbbell in each hand at

arms’ length, bend forward at the waist,
keeping your back straight and head up.
2. With palms facing each other, raise the Posterior deltoid
dumbbells to ear level, keeping your
elbows slightly bent.
3. Lower the dumbbells to the starting
position.
1. Holding a dumbbell in each hand at
arms’ length, sit on the end of a bench.
Bend forward at the waist and rest your
chest on your thighs.
2. With palms facing back (thumbs pointing Posterior deltoid
inward), raise the dumbbells to ear level,
keeping your elbows slightly bent.
3. Lower the dumbbells to the starting
position.

Standing in the middle of a cable machine,

grab the handles attached to two low
pulleys. Hold the left-side handle in your
right hand and the right-side handle in your
left hand. Bend forward at the waist with
your back straight and parallel to the floor.
2. Raise your hands in an arc to shoulder Posterior deltoid
level so that the cables cross over each
other.
3. Lower the handles to the starting
position so that your right hand is directly
in front of your left ankle and your left hand
is directly in front of your right ankle.

1. Stand upright in the middle of a cable

machine, facing the pulleys. Using a
thumbs-up grip, grab the handles attached
to two high pulleys. Hold the left side
handle in your right hand and the right-side
handle in your left hand.
2. Pull your hands back and slightly down in
an arc, arms nearly parallel to the floor, Posterior deltoid
until your hands are in line with your
shoulders, forming a T.
3. Return the handles to the starting
position so that your right hand is directly
in front of your left shoulder and your left
hand is directly in front of your right
shoulder.
1. Stand side-on to a cable pulley that is
adjusted to waist height. Grasp the handle
with your outside hand, thumb pointing up.
2. Holding your elbow firmly against your
Infraspinatus,
waist, move the handle in an outward arc
teres minor
away from your body, keeping your
forearm parallel to the floor.
3. Slowly return the handle to the starting
position in front of your navel.

1. Stand side-on to a cable pulley that is

adjusted to waist height. Grasp the handle
with your inside hand, thumb pointing up.
2. Holding your elbow firmly against your
waist, pull the handle inward across the Subscapularis
front of your body, keeping your forearm
parallel to the floor.
3. Slowly return the handle to the starting
position.
1. Lie sideways on a bench with your torso
inclined 45 degrees, supported by your
underside arm. Hold a dumbbell with an
overhand grip in your other hand. Supraspinatus
2. Raise the dumbbell to head height,
keeping your elbow stiff.
3. Lower the weight to waist level.
Secondary Hand spacing / Grip

A shoulder-width grip is
preferred to target the
anterior deltoid. Wider grips
Lateral deltoid, triceps brachii, trapezius, upper pectoralis major on the bar minimize triceps
contribution, but as the grip
gets wider the risk of
shoulder injury increases

Changing the orientation of

the dumbbells affects hand
position (grip). Pressing the
dumbbells up with palms
facing forward (pronated
grip) works both the anterior
and lateral heads of the
deltoid. Pressing the
Lateral deltoid, triceps brachii, trapezius, upper pectoralis dumbbells with palms facing
together (neutral grip) makes
the anterior deltoid work
harder, minimizing
involvement of the lateral
head. Holding the dumbbells
with palms facing back
(supinated grip) maximizes
anterior deltoid effort.

A neutral grip (palms facing

each other) targets the
Lateral deltoid, triceps brachii, trapezius, upper pectoralis anterior deltoid better than a
pronated grip (palms facing
forward).
 Changing the orientation of
the dumbbells affects hand
position (grip). Pressing the
dumbbells up with palms
facing forward (pronated
grip) works both the anterior
and lateral heads of the
deltoid. Pressing the
Lateral deltoid, triceps brachii, trapezius, upper pectoralis dumbbells with palms facing
together (neutral grip) makes
the anterior deltoid work
harder, minimizing
involvement of the lateral
head. Holding the dumbbells
with palms facing back
(supinated grip) maximizes
anterior deltoid effort

A neutral grip (palm inward,

thumb pointing forward)
emphasizes the anterior
Upper pectoralis, trapezius
deltoid. A pronated grip
(palm down) allows the
lateral deltoid to assist.

Narrow hand spacing

emphasizes the anterior
Lateral deltoid, trapezius, upper pectoralis deltoid, whereas a wider grip
requires assistance from the
lateral deltoid.

Effort from the lateral deltoid

is maximized when the
dumbbells are held parallel to
the floor. Tilting the
dumbbells with thumbs up
externally rotates the
Anterior deltoid, posterior deltoid, trapezius, supraspinatus. shoulder and makes the
anterior deltoid contribute to
the motion, whereas tilting
the dumbbells with thumbs
down internally rotates the
shoulder, allowing the
posterior deltoid to assist.
 Effort from the lateral deltoid
is maximized when the
dumbbells are held parallel to
the floor. Tilting the
dumbbells with thumbs up
externally rotates the
Anterior deltoid, posterior deltoid, trapezius, supras shoulder and makes the
anterior deltoid contribute to
the motion, whereas tilting
the dumbbells with thumbs
down internally rotates the
shoulder, allowing the
posterior deltoid to assist.

Anterior deltoid, posterior deltoid, trapezius, supraspinatus

A pronated grip (palms

down) internally rotates the
shoulder and targets the
lateral deltoid. A neutral grip
(palms facing in) or supinated
grip (palms up) externally
Anterior deltoid, posterior deltoid, trapezius, supraspinatus rotates the shoulder and
increases the contribution of
the anterior deltoid. Changes
in shoulder rotation are
made easier by gripping the
elbow pads and not holding
the machine’s handles.
 Taking a wider grip on the
bar helps target the deltoid,
Anterior deltoid, supraspinatus, infraspinatus, teres minor
whereas a narrower grip
emphasizes the trapezius.

Taking a wider grip on the

bar helps target the deltoid,
Anterior deltoid, supraspinatus
whereas a narrower grip
emphasizes the trapezius

The way you hold the

dumbbells influences the
degree of rotation at the
shoulder joint. Holding the
dumbbells using a neutral
grip (thumbs pointing
forward) allows the lateral
Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor,
deltoid to work. A pronated
teres major
grip on the dumbbells
(thumbs pointing inward)
targets the posterior deltoid
because the shoulder is
rotated internally and the
action of the lateral deltoid is
reduced
 The way you hold the
dumbbells influences the
degree of rotation at the
shoulder joint. A pronated
grip on the dumbbells
(thumbs pointing in) targets
the posterior deltoid because
Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor,
the shoulder is rotated
teres major
internally, and the action of
the lateral deltoid is reduced.
Holding the dumbbells using
a neutral grip (thumbs
pointing forward) allows the
lateral deltoid to work in the
exercise.

The cable handle does not

Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor,
allow you to make changes in
teres Major.
hand position or grip.

Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor,

teres major
Posterior deltoid

Pectoralis major
 A pronated grip (palm down)
Lateral deltoid, anterior deltoid.
works best.
Range of motion Positioning Trajectory Resistance

A shorter
Performing the
repetition
exercise while seated
terminating the
upright is stricter than
press just before
performing the
lockout keeps
exercise while standing
tension on the
because it prevents
deltoid by
cheating the weight
reducing the upward using
involvement of
momentum generated
the triceps during
by the legs.
lockout

Performing the
exercise while seated
upright is stricter than
performing the
exercise while standing
because it prevents
cheating the dumbbells
upward using
momentum generated
by the legs.

A shorter
repetition Depending on the
terminating the machine, you will sit
press just before upright with your spine
lockout keeps supported by a
tension on the backrest.
deltoid.
 Performing the
exercise while seated
upright is stricter than
performing the
exercise while standing
because it prevents
cheating the dumbbells
upward using
momentum generated
by the legs

Lifting the
dumbbells
directly out to
The lateral
the sides hits the
deltoid performs lateral deltoid.
most of the work
Raising the
as the dumbbells
dumbbells from
are raised to
shoulder level. in front of the Because of the effect of gravity on the
hips with a
The trapezius dumbbells, resistance is lower at the
forward arc
takes over if the beginning of the movement and gradually
makes the increases to a maximum as the dumbbells
dumbbells are
anterior deltoid
raised higher, so are raised to shoulder level.
assist. If the arc
terminating the
of motion occurs
upward phase at
behind the plane
shoulder level
of the body, then
keeps tension on
the posterior
the deltoid.
deltoid
contributes to
the lift.
 Performing the
dumbbell lateral raise
seated on a flat
Terminating the
exercise bench is
upward phase at
stricter than
shoulder level
performing the Because of the effect of gravity on the
keeps tension on
exercise standing up dumbbells, resistance is lower at the
the lateral
because it minimizes beginning of the movement and gradually
deltoid. If the
the use of momentum increases to a maximum as the dumbbells
dumbbells are
raised higher, the to swing the dumbbells are raised to shoulder level.
up. A vertical backrest
trapezius takes
can be used to support
over the work
your torso and reduce
stress across the lower
Terminating the back.
upward phase at
shoulder height
keeps tension on
the lateral
deltoid. If the The lateral
handle is raised
deltoid is
higher, the
targeted best
trapezius takes
when the hand is
over the work.
raised directly
The
out to the side.
supraspinatus
assists the lateral Performing the Unlike dumbbell lateral raises, where the
raise in front of resistance varies during the lift, the cable
deltoid during
the plane of your pulley provides uniform resistance
the first 30
body activates throughout the motion.
degrees of the
the anterior
movement.
deltoid, whereas
Starting the
raising your hand
repetition with
your hand in from the rear
activates the
front of the
posterior deltoid.
opposite thigh
can increase the
range of motion
by extending the
early phase of
the movement. Altering the
trajectory of the
lift changes the
Machine raises relative focus on
provide a
the deltoid.
uniform
Raising your
resistance
elbows directly
throughout the
out to the sides
movement. The
supraspinatus hits the lateral
deltoid.
assists at the
Performing the
start, and the
raise with your
trapezius assists
elbows
if the elbows are
positioned
raised above
forward on the
shoulder level.
pads makes the
anterior deltoid
assist.
 Lifting the barbell
close to the body
targets the
If the elbows are lateral deltoid,
raised above whereas raising
shoulder level, the bar through a
the trapezius forward arc away
takes over the from the body
work. requires
assistance
from the anterior
deltoid.

With the torso upright,

If the elbows are
effort is focused on the
raised above
lateral deltoid. If the
shoulder level,
torso is tilted forward,
the trapezius
the posterior deltoid
takes over the
assists in the
work.
movement.

Altering the
trajectory of the
lift changes the
relative focus on
the deltoid. With
your torso flat
and parallel to
Because of the effect of gravity on the
the floor,
dumbbells, the resistance is lower at the
emphasis is
beginning of the movement and gradually
placed on the
posterior deltoid. increases to a maximum as the dumbbells
are raised
If your torso is
inclined with
your chest
upright, the
lateral deltoid
contributes to
the movement.
 Because of the effect of gravity on the
dumbbells, the resistance is lower at the
beginning of the movement and gradually
increases to a maximum as the dumbbells
are raised.
Trajectory: Altering the trajectory of the lift
changes the relative focus on the deltoid.
With your torso flat and parallel to the
floor, emphasis is placed on the posterior
deltoid. If your torso is inclined with your
chest upright, the lateral deltoid
contributes to the movement.

The range of To target the

motion at the posterior deltoid,
start is increased your arms should
if the hands are move directly out
allowed to cross The posterior deltoid is to the sides. If
over (uncrossing better isolated when your hands are Unlike dumbbell raises, where the
the cables) as the your torso is parallel to raised in a resistance varies during the lift, the cable
handles are the floor, not when it is forward arc in pulley affords a uniform resistance
lowered. The inclined with your front of your throughout the motion.
added distance chest and head up. head, the
and further trapezius and
stretch make the lateral deltoid
posterior deltoid contribute to the
work harder exercise.

To target the
posterior deltoid,
your arms should
move directly
Crossing your
back and slightly
hands over one down, almost
another at the
The posterior deltoid is parallel to the
starting position
best targeted when floor. If the
increases the
your torso is upright, hands are raised
range of motion
not when it is leaning through a higher
and muscle
stretch, thereby too far forward or arc to a point
back. above shoulder
making the
level, the
posterior deltoid trapezius and
work harder.
lateral deltoid
make a bigger
contribution to
the movement.
 During this
movement,
external rotation
occurs at the
shoulder joint
from the
Your hand moves combined action You cannot perform this exercise with a
through an arc of of the dumbbell while standing upright because
approximately 90 infraspinatus and gravity does not provide resistance for the
degrees, like the the teres minor. rotator cuff. In order to use a dumbbell, you
hand of a clock Your hand moves will need to lie flat or recline so that gravity
moving between in a horizontal acts in the plane of rotator cuff function
10 and 2 o’clock. arc, with the (see variations).
forearm parallel
to the floor. The
upper arm is
vertical, and your
elbow is tight
against your side.

During this
movement, the
action of the
subscapularis
causes internal
rotation at the
shoulder joint.
Your hand moves You cannot perform this exercise with a
Your hand moves
through a 90- dumbbell while standing upright because
through a
degree arc, like gravity does not provide resistance for the
horizontal arc
the hands of a rotator cuff. In order to use a dumbbell, you
across the front
clock moving of your torso, will need to lie flat so that gravity acts in
between 10 and the plane of rotator cuff function (see
and the forearm
2 o’clock. variation).
remains parallel
to the floor. The
elbow and upper
arm are held
tight against the
side of your
body.
The
supraspinatus
initiates the arm
raise, acting as
the primary
muscle during
the first 15 to 20 The
degrees of supraspinatus is
abduction. best isolated
Gravity on the when the
dumbbell in the dumbbell is
inclined position raised from in
causes resistance front of the hips.
to be highest
during the early
phase of the
raise, focusing
effort on the
supraspinatus.
Variation
Variable-Grip Dumbbell Press
This version uses three different hand
positions during the repetition. Begin
the exercise
by holding the dumbbells with your
palms facing back (supination). During
the press, rotate the dumbbells so your
palms face together (neutral grip) at
the midpoint. Finish the upward press
with your palms facing forward
(pronated
grip) at lockout.

Alternating One-Arm Dumbbell Press

Perform the exercise by pressing one
dumbbell at a time, alternating
between the right arm and the left
arm.

Variable-Grip Dumbbell Front Raise

Begin with a neutral grip (thumb
forward). During the lift, rotate the
dumbbell through 90 degrees so that
your grip is pronated (palm down) at
the top of the movement.
Dumbbell External Rotation
Lie across a flat exercise bench, resting
on your upper back with your elbows in
contact with the bench. Holding a
dumbbell in one hand, position your
forearm vertically upward, elbow bent
at 90 degrees. Keeping your elbow in
contact with the bench, lower the
dumbbell in a forward arc toward your
waist until your forearm is roughly
parallel to the floor.
Reclining Dumbbell External Rotation
Lie side-down on the floor or a flat
exercise bench while holding a
dumbbell in
your upper hand. The body position is
like that described for the incline side
raise later in the chapter

Dumbbell Internal Rotation

Lie across a flat exercise bench, resting
on your upper back with your elbows in
contact with the bench. Holding a
dumbbell in one hand, position your
forearm out to the side, almost parallel
to the floor. Keeping your elbow bent
at 90 degrees and in contact with the
bench, raise the dumbbell in a forward
arc until your forearm is vertical.