LEG PRESS (4x12)
WEEK 2 DAY 3 - FULL BODY
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16s
Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Weight Recommendations:
Beginner: 10-15lb plates on both sides
Intermediate: 20-45lb plates on each side
Advanced: 50-90+ lb plates on each side
Modification: you can do regular standing squats with any type of weight
Up Next in WEEK 2 DAY 3 - FULL BODY
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CHEST PRESS (4X12)
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: 3-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs*Modi...
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SHOULDER PRESS (4X12)
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs*Modification: You can also ...
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BULGARIAN SPLIT SQUAT (3X10)
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight on...
