Week 1, Day 1

Exercise no. 1

Overhead tricep extensions

In both hands, grab a heavy dumbbell and hold it above your head, elbows bent, with your upper arms aligned with your ears. Keeping your elbows stationary, extend your forearms straight up so arms are straight above your head. Bend your elbows so you’re back in the start position. Too

Exercise no. 2

Shoulder cycles

Standing with feet hip-width apart, hold a light weight in each hand, close to your sides. Raise your arms straight in front of you, so they’re parallel to the floor (hands facing in). Open your arms out to the sides so they are nearly—but not quite—at a 180-degree angle. Lower

Exercise no. 3

Chest-fly hand-off

For this one, you’ll need one of your lighter dumbbells. Lie on your back, knees bent, arms raised above your chest, holding the dumbbell in one hand. Keep your elbows slightly bent and pointed out toward the sides and open them up out to the sides as if you’re hugging

Exercise no. 4

Bent-over dumbbell rows

Pick up the heavy dumbbells and stand with your feet hip-width apart. Push your hips back (knees slightly bent) and hinge your torso forward, so it’s approaching parallel to the floor. (Keep your chest “proud” and don’t let your lower back hunch forward.) Begin holding the dumbbells end to end,

print workout
Rate It: