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 15 DAY 4: UPPER BODY
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SIDE PLANK CRUNCHES (3x12)
Set up in a side plank (on forearm or hand), then bring your top knee in toward your chest. Extend it back out and repeat, keeping your hips lifted the whole time.
Zero equipment
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BENT OVER TRICEP EXTENSION (4x10)
Stand with your feet hip-width apart, holding a dumbbell in each hand. Hinge forward at the hips with a flat back, keeping your core engaged and elbows tucked close to your sides. Start with your arms bent at 90 degrees, then extend the dumbbells straight back, squeezing your triceps at the top. ...
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CABLE TRICEP PUSH DOWN (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: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-60+lbs*Modification: do tricep extensions with dumb...
