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CHEST PRESS (4x12)

WEEK 1 DAY 1: FULL BODY • 31s

Up Next in WEEK 1 DAY 1: FULL BODY

  • SINGLE ARM BENT OVER ROWS (4x10)

    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
    
Interme...

  • SUPERSET: SUMO SQUAT ROW + INCHWORM M...

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 5-10lb lbs
    
Intermediate: 15-35 lbs
    
Advanced: 40-60 lbs

    *Modifications: if you don't have a kettlebell you can use 2 dumbbells instead!

  • SUPERSET: THRUSTERS + IN-OUT CRUNCHES

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 5-8lbs
    
Intermediate: 10-15lb dumbbells 

    Advanced: 20-30lb dumbbells

    *Modifications: use no weight OR do regular reverse lunges instead!

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