Lay back on a bench with knees bent and feet on the floor or on the bench, slight arch in back. Start with the dumbbells above your chest- extended but not totally locked out.
Your palms are facing each other, lower the dumbbells down by your sides until they are about chest level, then in an “arch motion” push them back up to starting position.
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced: 125-40+lb dumbbells
*Modification: you can use cables, or a machine for these as well!
Up Next in WEEK 2 DAY 3: UPPER BODY
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CORE FINISHER
If you wish to do it on your own, here are the exercises:
Finisher Circuit: 2 rounds (45sec. / 20sec. rest)
- Plank Up downs
- Russian Twists
- Flat situps
- Dead Bugs -
HAMMER CURL x REGULAR CURL (4x8)
Hold the dumbbells by your sides, keep your palms face inward toward your body as you curl into a hammer curl, return, then perform a regular curl as you rotate your wrists from the bottom to have you palms facing your shoulders at the top. That is 1 full rep!
Weight Recommendations:
Beginner: ...
