SPRI DELUXE VINYL DUMBBELLS Exercise Manual

DELUXE VINYL DUMBBELLS
E X E R C I S E G U I D E
• 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.
U P R I G H T R O W
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.
F R O N T R A I S E
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.
S Q U A T T O O V E R H E A D P R E S S
Start: Stand with feet
shoulder-width apart and
legs bent. Grasp dumbbells,
bend arms and position
hands in front of shoulders.
Finish: Raise arms straight
up and forward in front of
shoulders. Return to start
position and repeat.
Finish: Straighten legs while
extending arms up and
overhead above shoulders.
Return to start position and
repeat.
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