L-RAISE (4X10)
WEEK 4 DAY 2 - UPPER BODY
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16s
Raise the dumbbells up and into an "L" shape: one directly in front of you, one to the side! Rest and alternate to the opposite side.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
Up Next in WEEK 4 DAY 2 - UPPER BODY
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BICEP CURL: FULL TO HALF (4X8)
Curl the dumbbells all the way up to your shoulders. squeezing your bicep at the top, then release to a 90 degree angle, pause, and curl them back up to the top, then release fully to by your legs. That is one rep!
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+... -
BENT OVER REVERSE FLIES (4X10)
Hinge your hips back, dropping your chest to about a 90 degree angle, with a slight bend in the elbows, raise the dumbbells up until your arms are in line with your shoulders, making sure not to arch your neck or back. Slowly return back.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 1... -
TRICEP PUSH DOWNS (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!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 49-70+ lbs*Modification: do tricep extensions with dumbbe...
