- DUMBBELL
NEUTRAL PRESS
MUSCLES WORKED:
Biceps, Forearms, Triceps,
Delts
Sets: 3-4
Reps: 6-8
Rest:60-90secsGrab a dumbbell in each
handandstandtallwith
theweightsatyourside.
Squeezing the
dumbbells as hard as you
can throughout, curl the
weights up to shoulder
height (palms facing each
other).Thisisyourstart
position.
Press the weights up
in the air while keeping
your palms facing each
otherandpullingyour
shouldersdown.
Pause and slowly return
to the start position.5A. DUMBBELL INCLINE PRESS
MUSCLES WORKED: Pecs, Tricep, Delts
Sets: 3-4
Reps: 8-10
Rest:Superset(straightinto5B)
Sitonaninclinebenchwithyourkneeswideandyourfeetflaton
thefloor.
Startwithadumbbellineachhandatshoulderheightandyour
shoulderbladespinnedbackandtogetheronthebench.
Tuckyourelbowsinslightlyandkeepthemunderneathyourfists.
Presstheweightsupandsqueezeyourchestashardasyoucan
throughoutthemove.
Slowly return the weights to the start position, pause while keeping
the tension, then go again.