Repeat this 3 times, using a weight you can lift within the desired range:
10-15 reps each:
Alternating backward barbell lunge
Alternating dumbbell chest press with overhand grip
Alternating incline dumbbell row with neutral grip
Back extension on machine with arms across chest
Cable lat pull-down with underhand grip
Alternating Bench arm wrestles
Alternating dumbbell bicep curls
Seated 1-arm dumbbell tricep extension
Bridge and leg curl on stability ball
V-Sit
Dead bug
Turkish Get Ups
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