Up Next in WEEK #1 / DAY #1: FULL BODY

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  00:22

  DB Bench Press

  DB Bench Press

  Dumbbell Bench Press – 3 sets x 10 reps, 60 sec rest
  Starting Position: Lie flat on a bench with your feet flat on the floor. Hold a dumbbell in each hand, positioned at chest level, palms facing forward.
  Execution: Press the dumbbells up until your arms are fully extended, but do not lock the el...

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  00:22

  DB Goblet Squat

  DB Goblet Squat

  Dumbbell Goblet Squats – 3 sets x 12 reps, 60 sec rest
  Starting Position: Stand with feet shoulder-width apart, holding a dumbbell vertically at chest level, with both hands cupping the top end of the dumbbell.
  Execution: Lower into a squat by pushing your hips back and bending your knees, keepin...

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  00:21

  DB Single Arm Row

  DB Single Arm Row

  Dumbbell Single-Arm Row – 3 sets x 10 reps per side, 60 sec rest
  Starting Position: Place one knee and one hand on a bench, keeping the other leg on the floor and the dumbbell in the opposite hand. Keep your back flat and core engaged.
  Execution: Pull the dumbbell towards your hip by retracting y...