HAMMER CURL PRESS (4x10)
WEEK 4 DAY 5: FULL BODY
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20s
Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45lbs
Up Next in WEEK 4 DAY 5: FULL BODY
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BICEP CURL x LATERAL LUNGE (3x10)
Start standing with dumbbells in hands, curl the dumbbells up and keep them at your shoulders as you step into a lateral lunge on both sides. That is 1 full rep.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-20lbs
Advanced: 25-35lbs*modification: do just regular lateral lunges if y...
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SUPERSET: SUMO SQUAT x ROW + INCHWORM MC
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 5-15lbs
Intermediate: 20-35lbs
Advanced: 40-60lbs -
FINISHER CIRCUIT
Finisher Circuit: 2 rounds
45 sec. work / 25 sec. rest-Plank Front Raise to Toe Taps
-Right Arm Situp Twist
-Left Arm Situp Twist
-Hanging sumo Squat Pulses
