Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Beginner: 5-7lb dumbbells Intermediate: 10-15lb dumbbells Advanced: 20-35+lb dumbbells
*Modification: You can also use a shoulder press machine or a fixed barbell
Up Next in W4/DAY 2: UPPER BODY
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SUPERSET 4X (10 CHEST PRESS + 10 SKUL...
Perform 10 Dumbbell Chest Presses, then go straight into 10 Skull Crushers. Rest for 45-60 seconds before starting the next round!
Beginner: 5-7lbs
Intermediate: 10-20lbs
Advanced: 25-50+lbs -
LAT PULL DOWN 4X10
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs*Modification: do tricep extensions with dumbbells
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BICEP CURL 4X12
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner:...
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