Up Next in WEEK 3 DAY 1: FULL BODY
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ARNOLD PRESS (4x10)
Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.
Weight Recommendations:
Beginner: 3-7lb... -
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 ...
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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 ...
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