SINGLE-TO-DOUBLE SHOULDER PRESS 4X8
W2 / DAY 2: UPPER BODY
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18s
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!
Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb dumbbells
*Modification: You can also use a shoulder press machine or a fixed barbell
Up Next in W2 / DAY 2: UPPER BODY
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SEATED CABLE ROW 4X10
Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight recommendations:
Beginner: 20-45lbs
Intermediate: 50-75lbs
Advanced: 80-1... -
TRICEP PUSHDOWNS 4X12
Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!
Beginner: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-70+lbs*Modification: do tricep extensions with dumbbells
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SUPERSET 4X (10 CHEST PRESS + 12 IN-O...
First perform the Chest Press for 10 reps, then move straight into the In-Out Crunches. Rest for 30-60 seconds in between each round!
