BARBELL BENT OVER ROW 4X10
W1/DAY 2: UPPER BODY
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36s
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 the barbell
Advanced: 35-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in W1/DAY 2: UPPER BODY
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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.
Beginner: 5-7lb dumbbells Intermediate: 10-15lb dumbbells Advanced: 20-35+lb dumbbells
*Modification: You can also...
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BICEP CURL 4X12
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner:...
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SUPERSET 4X (10 CHEST PRESS + 10 SKUL...
Perform 10 Dumbbell Chest Presses, then go straight into 10 Skull Crushers. Rest for 45-60 seconds before starting the next round!
Beginner: 5-7lbs
Intermediate: 10-20lbs
Advanced: 25-50+lbs
