Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-35lbs
Up Next in WEEK 17 DAY 5: FULL BODY
-
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 ARM MODIFIED SNATCH (4x12)
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 -
REVERSE LUNGE CURLS (4x10)
Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs*Modification: split this exercise ...
