When performing any weighted exercise the 1st set should be a light set feeling out the movement with the right tempo and form 2nd set a bit heavier then set 3,4,5 tend to be working sets so then heaviest you can manage getting the rep range and keeping good form/tempo. 

 Key terms 

Rest pause- A rest pause set is a where you perform the movement 3 times in one set with a 5-15 second rest between each attempt for example in set 4 you will hit 12-8-4reps with a 10second rest in between

Dropset- A dropset is a set where you start the set with your working weight after you finish the set drop the weight and perform another set without a rest break. 

Superset- A superset is a set that combines two exercises together so you’ll perform for example flat chest press then go right into a single arm chest press counting as one set then take a rest.

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Dumbbell bicep curls 
Dumbbell hammer curls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

SUPERSET

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

Dumbbell overhead tricep extensions 
Dips (tricep biased)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Place your hands behind your body for balance 
- Straighten your leg and crunch them into your body slightly moving your body forward into the movement

Knee tucks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

ARM DAY w/ABS [DUMBBELL ONLY]

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