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Fastfit13

 

Equipment: Dumbbell
Body part: Upper Body
Format: Sets/Reps
Duration: 30-40 mins

1: Floor Press 4 sets of 15 reps
2: Arnold Press 4 sets of 15 reps
3: Lateral Raise 4 sets of 15 reps
4: Bicep Curl 4 sets of 15 reps
5: Tricep Extension 4 sets of 15 reps on each arm

✅ Rest approximately 60 seconds after each set

✅ Choose a weight that’s appropriate for the number of reps (last 2-3 reps should be hard!)

✅ If you have a limited number of dumbbells and can’t get the right weight for 10 reps, then increase or decrease the reps accordingly.

✅ Technique, control and safety are more important than load! Do it right, before you do it heavy or fast!

❗️Don’t forget to warm-up first!

🏋️‍♀️ Powerblocks are available online or you can usually pick up a used pair on FB Marketplace or eBay.

If you don’t have a pair of dumbbells, then you can choose a bodyweight workout instead!