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SPRING GYM PROGRAM

SINGLE TO DOUBLE BICEP CURLS (4x10)

31s

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. Start with your right side dumbbell & lower, then the left side, and then both.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs

Up Next in WEEK 4 DAY 3: UPPER BODY

  • SUPERSET 4X: 10 PUSHUPS + 12 BENT OVE...
    00:35
    SUPERSET 4X: 10 PUSHUPS + 12 BENT OVE...

    SUPERSET 4X: 10 PUSHUPS + 12 BENT OVE...

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

  • WARMUP
    06:24
    WARMUP

    WARMUP

    Let's warmup & then get right into the workout of the day, excited to grow with you today!

  • FINISHER CIRCUIT
    13:26
    FINISHER CIRCUIT

    FINISHER CIRCUIT

    Core and arms finisher: You'll go through six exercises twice, working for 45 seconds followed by 15 seconds of rest for each.

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