SINGLE-TO-DOUBLE SHOULDER PRESS 4X8
W5/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
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SUPERSET 4X (8 PUSHUPS + 10 AROUND-TH...
First perform your pushups (on knees or regular) then move straight into your Around-the-world Raises. Rest for 30-60 seconds in between each round!
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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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BANDED PULL-UPS 4X10
You can use band or do them without if you are able to! Grab the bar, engage your core, pull your chest up toward the bar, squeezing you back, and slowly lower back down.
