Phase 1: Days 3 and 13 - Upper Body Blast
Equipment Needed
- Dumbbells
- Bench/chair/box
- Exercise ball
Repeat each circuit two times through. Rest 90 seconds between rounds.
For Day 13 – Challenge yourself a little more by increasing the weight or reps.
Circuit 1 – Back
- Dumbbell One-Arm Bent-Over Row – 12 reps each arm
- Dumbbell Reverse Flye – 10 reps
- Dumbbell Pullover – 10 reps
Circuit 2 – Arms & Shoulders
- Dumbbell Hammer Curl to Press to Overhead Triceps Extension – 10 reps
- Dumbbell Hammer Curl to Lateral Raise – 10 reps
Circuit 3 – Abs
- Ball Crunch – 30 seconds
- Hands...