Lie on a bench (or the floor) with a dumbbell in each hand, arms extended above your chest, palms facing each other. With a slight bend in your elbows, slowly open your arms wide until the weights are level with your chest, then bring them back together over your chest.
Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
Up Next in WEEK 2 DAY 4: UPPER BODY
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SINGLE TO DOUBLE BENT OVER ROW (4x10)
Hold a dumbbell in each hand and hinge forward at the hips, keeping your back flat and core engaged. Row one arm up toward your ribcage, lower it, then row the other arm. Follow with a double row, pulling both dumbbells up together before lowering with control. Repeat the sequence.
Weight Recomm...
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CROSS BODY CURLS (4X10) PER SIDE
Start with a single arm curl across your body to the opposite shoulder, then on the opposite side.
Weight Recommendation:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-50+lbs -
L RAISES (4x10) PER SIDE
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
