Up Next in WEEK 1 DAY 6 - FULL BODY
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BICEP CURL X HAMMER CURL PRESS (4x8)
Start with a single arm bicep curl on both sides, then hammer curl press the dumbbells. That is one full rep!
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-50+ lbs -
BARBELL RDLS (4X12)
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the ... -
STEP UPS (4x10)
Hold dumbbells in your hands, 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- 7lbs
Intermediate: 10-25lbs
Advanced: 30-45+...
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