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STRONG & SWEATY PROGRAM

ARNOLD PRESS (4x10)

16s

Up Next in WEEK 3 DAY 1: FULL BODY

  • HAMMER CURL PRESS STEP UPS (3x10)

    Stand with dumbbells in hands by your sides, in front of a box or bench. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.

    Then with the dumbbells ...

  • BARBELL BACK SQUATS (4x12)

    Engage your core, sit back into a chair, push through your heels to stand back up!

    Weight Recommendations:
    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-35lb plates on each side of the barbell
    Advanced: 40-70+lb plates on each side of the barbell

    *Modification: use dumbbells ...

  • LAT PULL DOWNS (4x12)

    Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

    Weight Recommendations:
    *these will vary based on what type of machine you are using

    Beginner: 20-30lbs
    Intermediate...