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STRONG & SWEATY PROGRAM

SHOULDER PRESS (4x12)

24s
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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: 25-50+ lbs

*Modification: You can also use a shoulder press machine or a fixed barbell

Up Next in WEEK 1 DAY 5: FULL BODY

  • BARBELL RDL (4x10)
    00:30
    BARBELL RDL (4x10)

    BARBELL RDL (4x10)

    Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells 

    Intermediate: 10-35lb plates on each side of th...

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