Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!
Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb dumbbells
*Modification: You can also use a shoulder press machine or a fixed barbell
Up Next in WEEK 1 DAY 4: UPPER BODY
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ALTERNATING BICEP CURLS (4x10)
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner:...
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TRICEP EXTENSIONS (3x15)
Sit tall on a bench with feet flat on the floor. Hold one dumbbell with both hands and press it overhead until arms are fully extended. Keeping your elbows close to your ears, slowly bend at the elbows to lower the dumbbell behind your head. Press the weight back up to the starting position, enga...
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PLANK PASS UNDERS (3x10) PER SIDE
Start in a high plank position with a dumbbell placed just outside one hand. With your opposite hand, reach under your body to grab the dumbbell and drag it across to the other side, keeping your hips and shoulders square. Alternate sides for each rep.
Weight Recommendations
Beginner: 5-10lb
I...
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