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Description

Get in shape with the two basic types of movements we go through just about every day: pushing and pulling. These exercises use dumbbells and pushups to work the shoulders, chest, arms, lats and back. Start out with light to medium weight. Using proper form is essential to your progress.


Exercises

Set 1: 2 rounds
Push Ups on Stability Ball
Push Ups on Stability Ball
45 seconds
Rest
Rest
30 seconds
Alternating Hammer Curls
Weights: Heavy
Alternating Hammer Curls
1 minute
Rest
Rest
30 seconds
Governators
Weights: Moderate
Governators
1 minute
Rest
Rest
30 seconds
Pull-ups
Pull-ups
30 seconds
Rest
Rest
30 seconds
Weights: Heavy
Dumbbell Shrug
1 minute
Rest
Rest
45 seconds
Dumbbell Chest Press
Weights: Heavy
Dumbbell Chest Press
1 minute
Rest
Rest
30 seconds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
45 seconds
Rest
Rest
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Rest
Rest
30 seconds
Bear Crawls
Bear Crawls
1 minute
Rest
Rest
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
2 minutes

Set 2: 2 rounds
Dumbbell Fly on Ball
Dumbbell Fly on Ball
1 minute
Rest
Rest
30 seconds
Chin Ups
Chin Ups
30 seconds
Rest
Rest
30 seconds
Elevated Chest Dips
30 seconds
Rest
Rest
1 minute

Set 3: 1 round
Rest
Rest
1 minute
Elevated Chest Dips
30 seconds


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