Upper Body Dumbbell work with Coach James & Coach Joe. Bench or elevated surface necessary.
This program uses dumbbell rows, flys, chest presses, and preacher curls.
Upper body dumbbell work featuring the seated shoulder press with Coach Alonzo.
GAME OF 3’S - Shoulder Press:
4 sets of 5x:
3 DOUBLE
3 ALTERNATING
A bicep burner using Coach Alonzo's signature Game of 3's formula.
GAME OF 3'S: BICEP CURLS
10x:
3 Twists
3 Curls
A full body workout with Coach Joe using Bulgarian split squats & incline dumbbell rows.
Bulgarian Split Squats
3x8 per side
w/ 3 seconds on the way down
Incline DB Rows
5x:
3 per side w/ 3 second pause
