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
Up Next in WEEK 2 DAY 3: UPPER BODY
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SINGLE ARM BICEP CURLS (4x10)
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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SUPERSET 4x: 10 CHEST PRESS + 10 BENT...
Chest Press:
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbe... -
FINISHER CIRCUIT
Arms and ab finisher circuit. 5 exercises, 2 round. 45 seconds of work followed by 15 seconds of rest.
