First Cycle (first 2 weeks)

If you've been lifting recently then start with the weight you're most comfortable with, or try adding just a bit more in the last set.

We'll start using heavier weights on the next cycle where you can only do 10 reps only

Day 1:

Upper body

1- Dumbbell Bench Press - 4 sets X 12 reps

Try tucking in your shoulder blades when you get on the bench so you would move the weight with your chest, and not your shoulders.

Try tucking in your shoulder blades when you get on the bench so you would move the weight with your chest, and not your shoulders.

2- Dumbbell Rows - 4 sets X 12 reps

3- Tricep Extension - 3 sets X 10 reps

you can do this with 2 hands at the same time or one hand at a time. remember to hold your elbow in one place and let the triceps do the work instead of your whole arm.

you can do this with 2 hands at the same time or one hand at a time.

remember to hold your elbow in one place and let the triceps do the work instead of your whole arm.

4 - Seated Shoulder Press - 3 sets X 10 reps

Notice in figure A where she's stopping. There's no need to go all the way down with the weight.

Notice in figure A where she's stopping. There's no need to go all the way down with the weight.

5- Bicep Curls - 3 sets X 10 reps

Keep your elbow in one place and try lifting only with your biceps, no swinging

Keep your elbow in one place and try lifting only with your biceps, no swinging