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February 09, 2020
My Pre Workout
Grab the handles to your sides as you keep the elbows bent & in line with your torso. This will be your starting position. Now lift the handles as you exhale & you extend the arms fully. At the top of the position make sure that you hold the contraction for a second. Lower the handles slowly back to the starting position as you inhale. Repeat to complete 25 reps.
Adjust the handles so that they are fully to the rear. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint. Complete 25 reps per arm for 4 sets.
Standing in a shoulder-width stance, grab a pair of dumbbells with palms facing inward and let them hang at your sides. Raise your arms out to the sides until they're at shoulder level. Pause, then lower the weights back to the starting position. Complete 25 reps per arm for 4 sets.
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Lower the dumbbells back to the original position. Repeat for a set of 25 reps.
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