Up Next in WEEK #4 / DAY #3: UPPER BODY + CORE

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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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  00:24

  DB Pullover

  DB Pullover

  Dumbbell Pullover – 3 sets x 12 reps, 60 sec rest
  Starting Position: Lie perpendicular on a bench with only your upper back on the bench and your hips elevated. Hold a dumbbell with both hands over your chest.
  Execution: Keeping a slight bend in your elbows, lower the dumbbell behind your head in...

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  00:14

  DB Hammer Curl

  DB Hammer Curl

  Dumbbell Hammer Curls – 3 sets x 10 reps, 45 sec rest
  Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides with palms facing in.
  Execution: Curl the dumbbells towards your shoulders while keeping your palms facing each other. Lower the dumbbells back to the starting...