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: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs
Up Next in WEEK 14 DAY 4: UPPER BODY
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LATERAL RAISE (4x12)
Raise your arms up and to the side until you reach about shoulder height, keeping the slighted bend in your elbows & core engaged the whole time
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs -
BENT OVER SINGLE ARM ROWS (4x12)
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
Intermedi... -
CABLE TRICEP PUSH DOWN (4x12)
Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!
Weight recommendations:
Beginner: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-60+lbs*Modification: do tricep extensions with dumb...
