CHEST PRESS (4x12)
WEEK 4 DAY 3: UPPER BODY
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31s
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 dumbbells
Advanced: 25-45+lb dumbbells
*Modification: you can use a barbell or machine!
Up Next in WEEK 4 DAY 3: UPPER BODY
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SINGLE ARM BENT OVER ROW (4x10)
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendations:
Beginner: 5-12lbs
Intermed... -
L RAISES (4x10)
Start standing tall, cor engaged. Lift the dumbbells up into an ”L”shape: 1 arm in a front raise while the other arm goes into a lateral raise, then return to the starting position, and repeat on the opposite side- that is 1 rep. Make sure not to swing the weights, but actually lift!
Weight Reco...
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SUPERSET: CABLE BICEP CURL + UPRIGHT ROW
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
*Modification: use dumbbells for this if you don't have a cable!
The weights will vary depending on you machine, make sure you're using a weight that is challenging you, but that y...
