Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Beginner: 5-7lb dumbbells Intermediate: 10-15lb dumbbells Advanced: 20-35+lb dumbbells
*Modification: You can also use a shoulder press machine or a fixed barbell
Up Next in WEEK 3 DAY 5: HAMSTRINGS & SHOULDERS
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WALKING LUNGE (3x10) PER SIDE
Hold a dumbbell in each hand at your sides, standing tall with feet hip-width apart. Step forward and lower until both knees are bent about 90 degrees, then drive through your front heel to bring your back foot forward into the next step! Keep your core engaged, chest up, and your front knee trac...
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LATERAL RAISE (3x12)
Start standing tall, cor engaged. Lift the dumbbells up into an ”L”shape: 1 arm in a front raise while the other arm goes into a lateral raise, then return to the starting position, and repeat on the opposite side- that is 1 rep. Make sure not to swing the weights, but actually lift!
Weight Reco...
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CABLE PULL-THROUGH (3x12)
Attach a rope to a low cable pulley. Face away from the machine, straddle the cable, and hold the rope between your legs with both hands. Walk forward a few steps and stand with feet slightly wider than hip-width. Hinge at your hips, pushing them back while keeping your back flat and a slight ben...
