Intermediate with Equipment – Week 4 – Day 4 – Upper Body

Repeat for a total of 4 rounds

Dumbbell Single Leg Bicep Curl
1. With dumbbells at your sides, raise one leg bringing the knee to the hipline to balance. Stand on one leg until all repetitions are complete.
2. Keeping the elbows in toward the rib cage, palms facing up, and the upper arms stationary, curl the weights while contracting the biceps. Continue to raise the weights until biceps are fully contracted and the dumbbells are at shoulder level. Pause briefly at the top then slowly release the arms back down to the side of the body.

Primary Muscles Worked
Biceps & Core

Dumbbell Single Leg Lateral Raise
1. With dumbbells at your sides, raise one leg bringing the knee to the hipline to balance. Stand on one leg until all repetitions are complete.
2. Raise arms out to side (shoulder height) until they are parallel to the floor, then lower with control.

Primary Muscles Worked
Shoulders & Core

loop=”on” preload=”auto”

needs video

Complete for 12-15 repetitions

Dumbbell Bench Press With Elevated Legs
1. Choose desired weight of dumbbells, and lie down on a flat bench with a dumbbell in each hand resting on top of the chest, palms facing forward. This is the start position.
2. Bring the legs to a table top position by raising the knees over the hips until the shins are at a 90 degree angle with the floor. The legs remain in this position for the duration of the exercise.
3. Once the hands are shoulder width, press the dumbbells up above the chest, pause at the top for a moment, then return to the start position. Repeat the movement.

Primary Muscles Worked
Chest, Core

loop=”on” preload=”auto”

needs video

Complete for 12-15 repetitions

Skull Crusher
1. Start by lying flat on the back on a bench with a barbell with the head, neck, and shoulders supported.
2. With an overhand grip, hold the barbell with the hands close together. The barbell should be directly over the forehead. This is the start position
3. From here, bend the forearms until the elbows bend and the barbell comes right over the forehead.
4. Pause for a moment then straighten the forearms until the elbows are completely extended back to the start position, then repeat the movement.

Primary Muscles Worked
Triceps

T-Push-Ups
1. Begin on the hands and feet with the wrists underneath shoulders, slightly wider than the shoulders width. This is the start position.
2. Keeping the hips lifted, begin to bend the elbows and lower torso down toward the floor.
3. Continue downward until the chest is about an inch or two from the ground and then slowly push back up through the palms.
4. At the top of the push-up, rotate one side of the body up as you raise the same arm up toward the ceiling.(hand should be in line with the shoulder)
5. Return to the start position then repeat on the other side and continue alternating.

Primary Muscles Worked
Shoulders, Core, Chest

2019-11-07T18:40:30+00:00