Hold a dumbbell in one hand, squat slightly, then explosively drive upward to bring the weight from your hip to straight overhead in one fluid motion. Repeat on the other arm.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs
Up Next in WEEK 12 DAY 4: FULL BODY
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INCLINED CHEST PRESS (4x12)
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 bar...
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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 -
SINGLE LEG RDL (4x12)
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.
Weight Recommendations:
Beginner:...
