2 of 8
Goblet Squat
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Recommended:

Sets:
3
Reps:
10 to 15
  1. AStanding tall with feet shoulder-width apart, holding one end of a dumbbell with both hands vertically in front of chest.
  2. BKeeping back straight, squat down until crease of hips drops below knees and tops of thighs are at least parallel to the floor. Extend hips and knees to return to starting position.
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1 of 8
The Heavy Weight Workout
Goblet Squat A
Goblet Squat B

Recommended:

Sets:
3
Reps:
10 to 15
  1. AStanding tall with feet shoulder-width apart, holding one end of a dumbbell with both hands vertically in front of chest.
  2. BKeeping back straight, squat down until crease of hips drops below knees and tops of thighs are at least parallel to the floor. Extend hips and knees to return to starting position.
2 of 8
Split Stance Single-Arm Row
Split Stance Single-Arm Row A
Split Stance Single-Arm Row B

Recommended:

Sets:
3
Reps:
10 to 15 per side
  1. AStand in a split stance with right foot forward, holding a dumbbell with left hand. Bend both knees and, keeping abs tight and spine naturally straight, hinge forward from hips about 45 degrees, reaching left arm toward the floor and placing right hand on lower back to help ensure proper form.
  2. BRow left arm behind back, pulling weight to side of torso. Lower arm to starting position. Repeat on opposite side to complete set.
3 of 8
Single-Arm Overhead Press
Single-Arm Overhead Press A
Single-Arm Overhead Press B

Recommended:

Sets:
3
Reps:
10 to 15 per side
  1. AStand with feet hip-width apart, knees slightly bent, and abs engaged, holding a dumbbell in right hand just above shoulder so palm faced front. Extend left arm down by side.
  2. BExtend right arm overhead, pressing dumbbell to ceiling, keeping torso steady and shoulders stacked over hips. Lower arm to starting position. Repeat on opposite side to complete set.
4 of 8
Dumbbell Reverse Lunge
Dumbbell Reverse Lunge A
Dumbbell Reverse Lunge B

Recommended:

Sets:
3
Reps:
10 to 15
  1. AStand with feet hip-width apart, holding dumbbells by sides.
  2. BTake a wide step back with left foot, lowering into a lunge by bending both knees about 90 degrees, keeping shoulders in line with hips and abs engaged. Return to starting position. Repeat, alternating sides each rep.
5 of 8
Chest Press
Chest Press A
Chest Press B

Recommended:

Sets:
3
Reps:
10 to 15
  1. ALie face-up on the floor or on a bench with knees bent and feet flat, holding dumbbells. Bend arms and open elbows out to sides of shoulders at a 90-degree angle, elbows just above the floor.
  2. BExtend arms and press dumbbells up over chest, lining weights up with midline of chest. Bend elbows back to starting position.
6 of 8
Unilateral Triceps Extension
Unilateral Triceps Extension A
Unilateral Triceps Extension B

Recommended:

Sets:
3
Reps:
10 to 15 per side
  1. ALie faceup on a mat or bench with knees bent and hip-width apart and feet flat, holding a dumbbell with right hand. Extend arm up to the ceiling in line with right shoulder, left arm extended down by side, bracing abs in tight.
  2. BBend right elbow to lower end of dumbbell across body toward left shoulder (try to keep right elbow lined up with right shoulder). Return to starting position. Repeat on opposite side to complete set.
7 of 8
Reverse Grip Biceps Curl
Reverse Grip Biceps Curl A
Reverse Grip Biceps Curl B

Recommended:

Sets:
3
Reps:
10 to 15
  1. AStand with feet hip-width apart, knees slightly bent, holding dumbbells with a reverse grip (palms facing toward body).
  2. BBend elbows and do a biceps curl.
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