4A Swiss-Ball Dumbbell Pullover
Sets: 2 Reps: 12 Tempo: 311 Rest: 60 Seconds
Grab a dumbbell with both hands and lie back on a Swiss ball, keeping your hips elevated and your knees bent about 90 degrees. Press the weight over your face , and then lower it behind your head as far as you can . Reverse the motion to return to the starting position. That's one rep.