CHEST PRESS (4X12)
WEEK 1 DAY 3 - FULL BODY
•
38s
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-60+ lbs
*Modification: you can use a barbell or machine!
Up Next in WEEK 1 DAY 3 - FULL BODY
-
BENCH STEP UPS (4X10)
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight - 5lb dumbbells
Intermediate: 10-20lbs
Advanc... -
SUPERSET: ARNOLD PRESS + PUSHUP MOUNT...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-50+ lbs -
FINISHER CIRCUIT
Circuit:
(50 seconds work / 20 seconds rest ) 2 rounds-Knee crunch to lateral lunge
-Plank rotations
-Plank to squat hold
-In out crunches
-KB swing
