Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-60+lb plates on each side of the barbell
*Modification: use dumbbells or a KB
Up Next in WEEK 18 DAY 5: 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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THRUSTERS (4x10)
Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+... -
SINGLE LEG BENCH STEP UPS (4x10) PER ...
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65...
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