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Week 1, Day 1

Exercise no. 1

Reverse Fly

Reverse dumbbell flyes strengthen the posterior shoulder and upper back. Strength and development in the rear shoulders and thoracic spinal muscles improves upper body posture, function and movement. Correct technique is vital and more important than the amount of weight.

15 Reps and 2 Sets
Exercise no. 2

Lawn Mower

If you have ever had a lawnmower that would not start you will know what this can do for you. Feel the Burn!

Reps: 20, alternating sides, 3 Sets
Exercise no. 3

Bicep Curl With Side Lunge


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1. Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders 2. Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward…

10 Reps on each side for 3 Sets.
Exercise no. 4

Split Squat With Overhead Press

The split overhead squat has the benefits of heavily engaging the muscles of the upper back to help ones that sit at a desk all day, while strengthening your lower body.

Do 10 Reps on each side and 2 sets.
Exercise no. 5

Overhead Reach With Leg Lower


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1. Lie on your back with your arms reaching toward the ceiling, holding one weight with both hands. With the sole of your left foot on the mat, bring your right toes toward the ceiling. 2. Exhale and lower your arms and leg toward the floor, keeping your lower back…

Reps: 20, alternating legs and 2 sets.
bodyparts worked
Arms
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Back
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Legs
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Shoulders
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Glute
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workout goals
strength
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