Dr. Bohl instructs us to begin by working on our upper bodies with the first two exercises, which target our "push" muscles.
The triceps are used in both the chest press and the shoulder press, although other muscle groups are also worked.
Holding a dumbbell in each hand, raise the weights to shoulder height.
Keep your hands out in front of you. Holding the dumbbells at shoulder height, core engaged, push arms straight above until they are almost locked.
Dr. Bohl recommends continuing with the upper body by doing the following two exercises, both of which target the 'pull' muscles.
The biceps are worked by both the row and the lat pulldown, while the other upper back muscles are worked to varying degrees.
Get seated at the machine and put your thighs beneath the pad so you can execute lat pulldowns.
Keep both of your ft firmly on the ground. Put your hands outside of shoulder-width apart and grab the bar with an overhand grip.
The starting position for crunches is on one's back, with the knees bent and the feet flat on the floor.
Make a 'V' with your hands behind your head. Crunch up gently, keeping your chest open, and then lower yourself back to the floor.