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| Do Day 4- Do one Group Bicep Curls/Chair Dips/Thai Alternating Situp then repeat move on to next group |
| Bicep Curls |
2x16 |
hold two dumbbells one in each hand by you side then raise one at a time keeping your palm facing out at the bottom of the lift and facing in at the top of the lift. |
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| Chair Dips |
2xMax Reps |
Grab a chair or bench and put feet straight out in front of you with hand holding on to bench facing outward. Lower yourself down and up keeping you elbows in. |
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| Thai Alternating Situp |
2x20 Reps |
Lay down keeping bring knees toward chest and then put both hands on you head and touch each knee one at time with you elbow rotating side to side. |
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| Standing Shoulder Press |
2x8 Reps |
Stand with dumbbells above head in Y postion lower dumbails to shoulder then extend |
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| Shynx Pushup |
2x10 Reps |
Get in plank Position with arms shoulder width then raise up to straight arms |
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| Plank Side Obliques |
2x20 Reps |
lay on your side on your forearm and feet with a straight body then lower you hips and raise up. |
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| Hammer Curls |
2x16 Reps |
hold two dumbbells one in each hand by you side then raise one at a time keeping your palm facing toward you body throughout the lift. |
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| Tricep Extension |
2x12 Reps |
Hold dumbail over head straight lower dumbail backward behind head then back up. |
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| Dumbbell Front Twist |
2x25 Reps |
Stand up keep dumbbell in front of you then rotate at the hips keeping weight straight in front of you. |
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| Front/Side Dumbail Raise |
2x32 |
Stand up keeping dumbbells down by you side then raise right arm in front of you keeping arm straight. then raise left and in front of you. Then raise right arm to the side. Then raise left arm ot the side and repeat 32 total times. |
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| Barbell Wrist Curls |
2x10 |
Use a barbell and sit at the edge of the bench with forearms on the bench in front of you. keep the wrist over the edge of the bench and lower the barbell and back up working the forearms. |
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| Partner Medicine Ball Twist |
2x25 |
Stand back to back with a partner and rotate a medicine ball between the two partners. |
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| Light Medicine Ball Lift |
2x20 Sec |
Lay on floor keep feet slightly off the ground have partner place medicine ball on ankles and hold for 20 sec off of the ground. |
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