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 use a shoulder press machine or a fixed barbell
Up Next in WEEK 4 DAY 3: UPPER BODY
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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...
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CIRCUIT FINISHER
Finisher Circuit: 2 rounds
35 sec. work / 15 second work-Right Side Plank
-Left Side Plank
-Burpees
-Leg Lifts