Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
Up Next in WEEK 29 DAY 5: UPPER BODY
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TRICEP EXTENSIONS (4x12)
Stand tall and 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, engaging your triceps throughout.
Wei...
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FRONT RAISE (4x12)
Stand tall holding a dumbbell in each hand at your sides. With straight arms, lift the dumbbells in front of you to shoulder height for a front raise, then lower them back down.
Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb -
CROSS BODY BICEP CURL (4x10)
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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