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: 10-15lbs plates on each side
Intermediate: 20-35 plates on each side
Advanced: 40-60+ plates on each side
*Modification: you can use a seated row machine or do bent over dumbbell rows
Up Next in WEEK 2 DAY 3: UPPER BODY
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ARNOLD PRESS (4x12)
Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.
Weight Recommendations:
Beginner: 3-7lb... -
SINGLE ARM BICEP CURLS (4x10)
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner:...
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SUPERSET 4x: 10 CHEST PRESS + 10 BENT...
Chest Press:
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: 5-10lb dumbbells
Intermediate: 12-20lb dumbbe...
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