Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-35lbs
Up Next in WEEK 2 DAY 1: FULL BODY
-
BENCH STEP UPS (4x10) PER SIDE
Hold a dumbbell on one side, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight-7 lbs
Intermediate: 10-25lbs
Advanced: 30-65+ ... -
DUMBBELL SWINGS (4x12)
Stand a little wider than shoulder-width stance with a dumbbell in front of you. Drop your chest, hinge your hips back, and drive the weight forward in front of your chest. Squeeze through your hamstrings and glutes and return to drop the weight below your body on the way down.
Weight Recommenda...
-
SUPERSET 4X: 2 TRICEP EXTENSIONS TO S...
Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
