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SINGLE x DOUBLE SHOULDER PRESS (4x10)

WEEK 2 DAY 3: UPPER BODY • 32s

Up Next in WEEK 2 DAY 3: UPPER BODY

  • HAMMER CURL x REGULAR CURL (4x8)

    Hold the dumbbells by your sides, keep your palms face inward toward your body as you curl into a hammer curl, return, then perform a regular curl as you rotate your wrists from the bottom to have you palms facing your shoulders at the top. That is 1 full rep!

    Weight Recommendations:

    Beginner: ...

  • CHEST FLIES (4x12)

    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 “...

  • 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