Start: Stand with feet
shoulder-width apart and
knees slightly bent. Grasp
dumbbells and straighten
arms along sides of body
with hands in front of legs.
Finish: Raise arms straight
up and forward in front of
shoulders. Return to start
position and repeat.
Start: Stand with feet
shoulder-width apart and
legs bent. Grasp dumbbells,
bend arms and position
hands in front of shoulders.
Finish: Straighten legs while
extending arms up and
overhead above shoulders.
Return to start position and
repeat.
FRONT RAISE
Start: Stand with feet
shoulder-width apart and
knees slightly bent. Grasp
dumbbells and straighten
arms along sides of body
with hands in front of legs.
Finish: Bend and raise arms
up and away from sides of
body with hands just below
shoulder height. Return to
start position and repeat.
UPRIGHT ROW SQUAT TO OVERHEAD PRESS
DELUXE VINYL DUMBBELLS
• Warm up for 3-5 minutes before each session.
• Complete 1–3 sets of 8–12 repetitions of each
exercise selected.
• Rest approximately 30–60 seconds between each
exercise set.
• Perform each exercise in a controlled manner, through
a full range of motion.
• When applicable, perform an equal number of exercise
repetitions with each arm to avoid the development of
muscle imbalances.
• If unable to complete 8 exercise repetitions through a
full range of motion, increase rest time between exercise
sets or decrease repetitions.
—OR—
• If unable to achieve moderate to maximal muscular
fatigue following the completion of 12 exercise
repetitions through a full range of motion, decrease rest
time between exercise sets or increase repetitions.
• Perform each exercise a minimum of 3 times per week
for maximum results.
• Allow 24–48 hours of complete rest between each
exercise session.
EXERCISE GUIDE
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