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
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
Up Next in WEEK 1 DAY 3: UPPER BODY
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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...
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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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