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Build Muscle with One-Move Workouts

Do it well, do it fast and get on with the rest of your life!

WORKOUT III Lunge with Curl to Overhead Press

Sets: 5 Reps: 15, 12, 9, 6, 15 Rest: 60 sec. Stand holding dumbbells at your sides, palms facing forward: [1]. Step forward with your right leg and lower yourself until your right knee nearly touches the floor and your front thigh is parallel to the floor. As you step forward, simultaneously curl the weights, keeping your elbows close to your sides [2]. From there, press the weights overhead, rotating your palms to face forward [3]. Lower them back down, lower your arms, and push yourself back to the starting position. That’s one rep. On the next rep, step with the other leg. Perform the lowering phases of this exercise slowly. Complete 15 reps in your first set, then 12 reps in your second, and so on.