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- Flat Barbell Bench Press
- Reverse Grip Single Arm Band Pressdown
- Band Crossover
- Double Arm Band Pressdown
- OverHead Extension
- Side Dumbbell Lateral Raise
- Dumbbell Chest Fly
- Save Time and SuperSet!
- Outfit Details
We’re going to move on to some more barbell fun!
Single Arm Standing Landmine Press

- While standing near the end of the plate loaded barbell, grab the end of the bar with one hand with an underhand grip.
- Slightly bend your elbow.
- Stand in a staggered stance, with the front leg being on the side holding the barbell.
- Slightly bend your knees and push the barbell up and forward while extending your arm.
- Return.
- Repeat with one arm.
- Then perform with the other arm.
I complete three sets of 50 lbs. for twelve repetitions.
Equipment Used for the Landmine Press

Equipment:
- Landmine / T-Bar Row Attachment Options:
- by: HulkFit
- by: EVERSTRONG
- Barbell Options:
- Standard Barbell – by: Sporzon!
- Olympic Barbell – by: Annzoe
- Collapsible Olympic Barbell – by: AXLE
- Plate Options
As seen in my Fitness Store.
SUPERSET THIS EXERCISE WITH A:
Dumbbell DOUBLE Front Raises
(one front raise and one mid-chest hammer)
This next move I stole from my Swolemate; It’s a dumbbell double front raise. You’ll do a front raise and then a hammer to mid-chest; That’s one rep.

- Relax shoulders.
- Stand with feet about shoulder width apart.
- Grab dumbbells, palms facing down, and rest on upper thighs.
- Slightly bend elbows.
- Raise one dumbbell forward and up to mid-chest until arms are parallel to the floor.
- Lower.
- Turn dumbbell slightly so your palm faces inward.
- Repeat with the opposite arm. Return.
I complete three sets of 35 lbs. (on each dumbbell) for twelve repetitions (six reps for each arm).
Equipment Used for the Front Raises

Adjustable Dumbbell Options:
- SelectTech 552 – by: Bowflex
- Adjustable Dumbbells – by: FLYBIRD
- Adjustable Dumbbells – by: Yes4AllX
– via Amazon. As seen in my Amazon Store.
The final superset is side dumbbell lateral raise. Then, I do a chest fly with dumbbells.
Side Dumbbell Lateral Raise

- With dumbbells in hand and palms facing the floor, bend hips, knees, and elbows slightly.
- Using your shoulder muscles, raise your arms to the side until your slightly bent elbows are almost shoulder height.
- Keep elbows above your wrists.
- Lower and repeat.
I complete three sets of 35 lbs. (on each dumbbell) for fifteen repetitions.
Equipment Used for the Lateral Raises

Adjustable Dumbbell Options:
- SelectTech 552 – by: Bowflex
- Adjustable Dumbbells – by: FLYBIRD
- Adjustable Dumbbells – by: Yes4AllX
– via Amazon. As seen in my Amazon Store.
SUPERSET THIS EXERCISE WITH A:
Dumbbell Chest Fly

- Set the bench on a slight incline.
- Lay on your back on a bench while holding two dumbbells.
- Hold dumbbells above upper chest with elbows slightly bent.
- Lower dumbbells to the sides of your shoulders.
- Keep elbows slightly bent and pointed down.
- When you feel the stretch in chest or shoulders, bring the dumbbells back up above your chest in a hugging motion until dumbbells are nearly together.
- Repeat.
I complete three sets of 35 lbs. (on each dumbbell) for twelve to fifteen repetitions.
Equipment Used for the Chest Fly

Equipment:
- Utility Bench with Leg Extension – by: Marcy
- Adjustable Bench with Incline/Decline – by: FLYBIRD
- Adjustable Dumbbell Options:
- SelectTech 552 – by: Bowflex
- Adjustable Dumbbells – by: FLYBIRD
- Adjustable Dumbbells – by: Yes4AllX
As seen in my Fitness Store.
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My Upper Body YouTube Videos
So that is it for this workout. I hope you guys steal one exercise or two ideas or steal the entire thing. You can do this workout in the gym because that’s where I was doing this before lockdown. You can also do this workout at home, as I clearly have shown.
GymSwag Details:

Top: I AM #THICKFIT TANK TOP – SIZE: Large – from THICK ATHLETICS – by Lita Lewis #ThickAthletics
Under Thing: Gaia Seamless Sports Bra – Color: Stone Wash Grey – Size: Large – by: Love Fitness Apparel – Alternative Purchasing Option here – via GymQuasar
Love Fitness Apparel’s Gaia Seamless Sports Bra Review
See my REVIEW of this Sports Bra
Bottoms: 25” Capri High-Waist Printed Eclipse Pocket Legging – Size: Large – Color: Woodrose Strutted Marble – by: Marika Fitness Apparel – via: Zulily
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