Hey, I'm Jay McLeod, the professional women's fitness trainer. We are going to talk arms and shoulder strengtheners ok. Today I've got a great circuit for you guys to strengthen the muscles in your shoulders, your biceps, and your tricep muscles ok. You are going to do this in a circuit fashion perform these exercises, these three exercises back to back to back. Rest after you hit the third exercise and repeat. The first one is a cable press. Works your shoulders. You are going to sit on a bench. Hips pressed into the chair. Chest out, cables in hand. Elbows out. Head up. Handles at shoulder level ok. You are going to exhale and press the weight over your head. Pause, inhale. Slowly lower the weight back down to start position. Cable curls. I want you to start facing the low pulley bar. With the bar in hand. Hands placed right outside your thighs. Inhale and curl the weights towards your shoulders. Exhale and slowly lower the weight back to start position. Cable kickbacks very important for the back of your arm. The flabby area that's your tricep. And you are going to grip the cable in your right hand. Right foot back. Lean forward from the waist making sure your back is flat. I want you to bend your elbow and glue your elbow to the side of your body. Right to your ribs. Exhale and extend your forearm. Inhale and bring it back. Now remember every time you step foot in a gym. I don't care if it's your big foot ok or your pinky toe. I want you to ask yourself how bad do you want it?