Exize 1 is a renegade row. You're leaning over your torso in a press-up position and rowing the dumbbell on alternate sides. Exize 2, try to set kickbacks. You kick the dumbbells back while keeping your elbows in a fixed position. You then move onto Exize 3, a bicep curl using the resistance band, anchor it under your feet and curl up to the top and control the lowering motions. Fourth and final exercise is the Arnold press. Seated on a swiss ball, try to put dumbbells powerfully upwards, twisting as you do so and returning the phase on the way down.