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SPRING GYM PROGRAM

CHEST PRESS (4x12)

19s
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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: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-60+ lbs

*Modification: you can use a barbell or machine!

Up Next in WEEK 1 DAY 3: UPPER BODY

  • SHOULDER PRESS (4X12)
    00:16
    SHOULDER PRESS (4X12)

    SHOULDER PRESS (4X12)

    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...

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