SAMPLE WORKOUT: THIRD SERIESAugust 4, 2010

Dumbbell Bench Press

8 reps each

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Starting Position:

Supine (face up) on a bench, holding one dumbbell with right hand

Procedure:

Slide your body toward left edge of the bench and put your spine on the edge with half of your back and hips off the bench

Hold the right side of the bench slightly above your head with right hand and stabilize yourself by squeezing left glute

Press dumbbell up and toward center of your torso and then lower the dumbbell to the outside of your shoulder

Repeat for the prescribed number of repetitions, then switch sides