Start seated, with dumbbells in hands, arms bent at a 90 degree angle. Engage your core & perform a single arm shoulder press on each side, then a regular shoulder press with both arms at the same time, that is 1 full rep!
Beginner: 5-7lb dumbbells Intermediate: 10-15lb dumbbells Advanced: 20-35+lb dumbbells
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CHEST FLIES (4x12)
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 “...
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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: ...
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SUPERSET: PUSHUPS + FRONT RAISES
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations/ Modifications:
-For the pushups, you can do regular or on your knees!
-For front raises:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 20-40lbs
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