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SPRING GYM PROGRAM

SINGLE ARM BENT OVER ROWS (4x10)

22s

Up Next in WEEK 1 DAY 3: UPPER BODY

  • CHEST PRESS (4x12)

    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

    *Modi...

  • 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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