CHEST FLIES (4x12)
WEEK 2 DAY 3: UPPER BODY
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32s
Lay back on a bench with knees bent and feet on the floor or on the bench, slight arch in back. Start with the dumbbells above your chest- extended but not totally locked out.
Your palms are facing each other, lower the dumbbells down by your sides until they are about chest level, then in an “arch motion” push them back up to starting position.
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced: 125-40+lb dumbbells
*Modification: you can use cables, or a machine for these as well!
Up Next in WEEK 2 DAY 3: UPPER BODY
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CABLE TRICEP PUSHDOWN (EXTENSION) (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: 20-35lbs
Advanced: 40-60+lbs*Modification: do tricep extensions with dumbbells
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SUPERSET: PUSHUPS + FRONT RAISES
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations/ Modifications:
-For the pushups, you can do regular or on your knees!
-For front raises:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 20-40lbs -
CORE FINISHER
If you wish to do it on your own, here are the exercises:
Finisher Circuit: 2 rounds (45sec. / 20sec. rest)
- Plank Up downs
- Russian Twists
- Flat situps
- Dead Bugs
