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: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-35lbs
Up Next in WEEK 3 DAY 3: UPPER BODY
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BANDED PULL UPS (4x10)
You can use band or do them without if you are able to! Grab the bar, engage your core, pull your chest up toward the bar, squeezing you back, and slowly lower back down.
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PLANK FINISHER
PLANK FINISHER: 1 round / 60 sec. each
-Front Plank
-Right side plank knee crunch
-Left side plank knee crunch
(Clean the ending in edit) -
SUPERSET: PUSHUPS + TRICEP EXTENSIONS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 3-5lbs
Intermediate: 10-20lbs
Advanced: 25-45lbs*Modification: do the pushups on your knees instead
