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STRONG & SWEATY PROGRAM

CHEST PRESS (4x12)

31s

Up Next in WEEK 4 DAY 3: UPPER BODY

  • SHOULDER PRESS (4x12)

    Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.

    Weight Recommendations:
    Beginner: 5-10lbs
    Intermediate: 12-20lbs
    Advanced: 25-45+lbs

    *Modification: You can also us...

  • SINGLE ARM BENT OVER ROW (4x10)

    Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

    Weight Recommendations:
    Beginner: 5-12lbs
    Intermed...

  • SUPERSET: CABLE BICEP CURL + UPRIGHT ROW

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    *Modification: use dumbbells for this if you don't have a cable!

    The weights will vary depending on you machine, make sure you're using a weight that is challenging you, but that y...