Bent Over DB Row
WEEK #1 / DAY #5: UPPER BODY
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22s
Bent Over Dumbbell Rows – 3 sets x 10 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in each hand. Hinge at the hips, keeping your back flat, and let the dumbbells hang with your palms facing each other.
Execution: Pull the dumbbells towards your hips by retracting your shoulder blades and bending your elbows. Slowly lower the weights back to the starting position.
Muscles Worked: Latissimus dorsi, rhomboids, trapezius, biceps.
Form Tips: Keep your core engaged, and avoid rounding your back or jerking the weights.
Up Next in WEEK #1 / DAY #5: UPPER BODY
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DB Hammer Curl to Wide Bicep Curl
Dumbbell Hammer Curl to Wide Bicep Curl – 3 sets x 12 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides with palms facing each other.
Execution: Perform a hammer curl by lifting the dumbbells to your shoulders with palms still facing in. Lower t... -
Side Plank Hold
Side Plank Hold – 3 sets x 20 sec per side, 10 sec rest
Starting Position: Lie on your side with one forearm on the ground, elbow directly under the shoulder, and legs stacked.
Execution: Lift your hips off the ground, keeping your body in a straight line from head to heels. Hold for the designat...
