SINGLE ARM BENT OVER ROWS (4x10)
UPPER BODY
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47s
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: 5-10lbs
Intermediate: 12-20lbs
Advanced: 15-45+ lbs
Up Next in UPPER BODY
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SKULL CRUSHERS (4x10)
Lay flat on a bench with either a set of dumbbells in each hand OR 1 dumbbell held horizontally. Extend arms above head/chest & slowly bend the elbows, lowering the dumbbells towards the top of your head & slightly behind your head & then reverse the movement back to starting position. Keep the e...
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SUPERSET 4X: 10 CABLE UPRIGHT ROW + 1...
Perform 10 Upright Rows, then go straight into 10 Bicep Curls. Rest for 45-60 seconds before starting the next round!
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FINISHER CIRCUIT
Arms and core finisher. 1 circuit, 45 seconds of work followed by 15 seconds of rest.
Weight recommendation: 3-5lb dumbbells
