W3/D2 UPPER-BODY STRENGTH

This one is SPICY, y'all! A few notes on today's upper-body strength workout: ENTRY: - If you don't have a band for the banded rows, feel free to use light dumbbells! - Tricep circles: a new movement here! It's all about form, and going slow. You should REALLY feel your tricep muscles fire up after two rounds. SUPERSET 1: With the first two exercises, you're going to see one of our favorite combinations of movements with the dumbbell chest press. First, knock out 10 standard presses. Then, go straight into a 5-count negative rep. That means it should take you 5 seconds to slowly descend the weight to your chest. This will really fatigue those muscles and challenge you after that full set of 10! - Reset, and move into single arm to double arm dumbbell rows. 30 seconds! SUPERSET 2: - For the first movement (normal to wide grip bicep curl)...1 rep = 1 curl. So you are doing 5 reps of each variation! - Keep your elbows/arms close to your ears for those double overhead tricep extensions. SUPERSET 3: - Use one, heavy dumbbell for the side-to-side shoulder press. 1 rep = 1 press. So you'll have 6 reps on each side! - "T" raises are all about staying slow & controlled. You'll need to use lighter weights here! - Use one heavy dumbbell for the dumbbell lat pull-overs. EXIT: Core burner time! 3 rounds, 30 seconds of work, 15 seconds of rest in-between exercises. Beginners, feel free to use no weight for the Russian twists, but if you're up for the challenge, add a medium weighted dumbbell!