Workout 1
How to Get It Done
Do the two exercises in Group 1 as a superset, completing the first exercise, followed immediately by the second.
Use a weight you can lift at most 10 times and do five reps. (That’s one set.) Do as many reps as you can in 15 minutes. After each superset, rest only as long as you need.
Repeat the procedure for Group 2.
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| Group 1 - Dumbbell Seated Overhead Press |
| Muscles Worked: Shoulders, Triceps |
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» Sit on a bench and hold a pair of dumbbells just outside your shoulders, arms bent and palms facing each other. |
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» Push the weights straight overhead, pause, then slowly lower them. |
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| Standing Dumbbell Curl |
| Muscles Worked: Biceps |
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» Grab a pair of dumbbells with an underhand grip and hold them at arm’s length with your upper arms tucked against your sides. Your feet should be hip-width apart, knees slightly bent. |
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» Curl the dumbbells toward your chest as far as you can, without allowing your upper arms to move.
» Pause, then slowly return to the starting position. To strengthen your core at the same time, keep your hips tucked so that your spine is neutral. That is, your lower back is neither arched or rounded. (Push your hips forward and your lower back backward.) |
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