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SPRING GYM PROGRAM

HAMMER CURL PRESS (4x10)

29s

Up Next in WEEK 3 DAY 3: UPPER BODY

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    Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

    Weight Recommendations:

    Beginner: 5-10lbs
    
Interme...

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    Perform 10 Upright Rows, then go straight into 10 Bicep Curls. Rest for 45-60 seconds before starting the next round!

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    Lay flat on a bench with either a set of dumbbells in each hand OR 1 dumbbell held horizontally. Extend arms above head/chest & slowly bend the elbows, lowering the dumbbells towards the top of your head & slightly behind your head & then reverse the movement back to starting position. Keep the e...