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STRONG & SWEATY PROGRAM

BARBELL BENT OVER ROW (4x10)

30s

Up Next in WEEK 2 DAY 3: UPPER BODY

  • SINGLE x DOUBLE SHOULDER PRESS (4x10)

    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: 20-3...

  • 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

  • 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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