BFH Workout #15: Willie Mays
Exercise List |
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Dumbbell Chest Press Start on your back with a dumbbell in each hand at chest level with your elbows bent at a 90-degree angle. Press the dumbbells above your chest and lower them back to the starting point. |
Dumbbell Bent Over Rows Start standing with your feet hip-width apart. Place a dumbbell in each hand. Roll your shoulders, bend over at the waist, push your hips back, and pull the dumbbells up to your ribs. Return them to the starting position. |
Shoulder Press Start standing with your feet hip-width apart. Grab a dumbbell in each hand and position them on your shoulders. Push the dumbbells to the ceiling and return them to the starting position. Keep your chest up and your eyes forward. |
Resist Band External Rotations Start standing with your feet shoulder-width apart. Place a resistance band under one foot and hold the other across your body. Hold your elbow at a 90-degree angle with your knuckle facing the ground. Rotate your hands up until your fist is above your elbows. Repeat the exercise. |
Resist Band Horizon Abductions Start standing with your feet shoulder-width apart and a resistance band in your hands. Hold the resistance band at chest level and pull the bar apart as far as possible. Repeat the exercises. |