Lie back on an incline bench with dumbbells at chest level. Press the weights up until arms are straight, then lower slowly back down with control.
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 15 DAY 4: UPPER BODY
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HAMMER CURL PRESS (4x12)
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
Intermedia... -
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. ...
