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 2 DAY 4: UPPER BODY
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CHEST FLY (4x10)
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:
B... -
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
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