This workout contains 4 exercises.
1 - Bench Press
This is in all time classic!
Exercise Steps
 | Using a flat bench lay on back. With straight arms in air bring dumbbells above eye level. |
 | Lower dumbbells by bending elbows at 90 degrees then contract chest muscles while extending arms back into straight position. Repeat. |
2 - Bicep 21's
3 - Seated Dumbbell Shoulder Press
Starting Position
Sit on the end of a bench or use a bench/chair that supports the back. Hold dumbbells in each hand. Hold weights with palms facing out and elbows at 90 degrees, palms at shoulder level.
Action
EXHALE: Push weights overhead until arms are straight and in line with shoulders. Don't lock elbows completely.
INHALE: Return to starting position to complete one rep.
Special Instructions
If you experience shoulder pain, have palms facing in toward the body. Don't arch your back as you perform exercise
4 - Tricep Kickbacks
Exercise Steps
1. Grab a dumbell in one hand and put the other hand and 1 knee on a flat bench (see pic) |