Blog list

Raquel Gonzalez set to take on Io Shirai in NXT TakeOver Main Event


It’s official: Raquel Gonzalez will take on Io Shirai, the NXT World Champion, in the main event of NXT TakeOver: Stand and Deliver, on Wednesday, April 7 on the USA Network. Night two airs the following night, exclusively on Peacock.

The two-night NXT event is a major part of WrestleMania Week, which culminates with two nights of WrestleMania 37 (streamed live on Peacock on Saturday, April 10 and Sunday, April 11) from Raymond James Stadium in Tampa.

For Gonzalez, Shirai, and the NXT roster, the opportunity to showcase their talents to the WWE Universe during the pro wrestling juggernaut’s biggest week can’t be understated. WWE reported last year’s WrestleMania Week viewership at 967 million views across all platforms.

The opportunity hasn’t been lost on Gonzalez, the 6’ former DII basketball player at Texas A&M Kingsville. Since making her NXT debut at last year’s TakeOver in Portland, Gonzalez has gotten leaner, stronger, quicker, all in an effort to prove she’s worthy to carry the NXT torch.

WWE-Female-Wrestler-Raquel-Gonzalez-Body-Slamming-female-wrestling-match
Courtesy of WWE

“Physically, I’m more agile and I run a lot more,” she explains. “My endurance is higher, my jumping is higher. A lot of stuff has just become a lot easier for me.”

She adds: “Io, you’re brave girl, but, I don’t think you’re ready for a competitor like me. The last powerhouse she faced was Rhea Ripley — and that was months ago. I know she is the best in the world, and to be the best you have to beat the best. So I’m coming in with the most excited and anticipated mindset that I can.”

In the gym, with the help of former strongman and current WWE Superstar Braun Strowman, Gonzalez switched from a full-body CrossFit-type routine to a more traditional bodybuilding training style. She’s also added plenty of yoga and massage therapy to aid flexibility and recovery efforts.

“I’ve been doing a lot of movements that I know I’m going to use in the ring when it comes to throwing around people,” Gonzalez says. “And Io is probably half my size, so I know I’ll be throwing her around a lot, for sure.”

With less than three weeks till the big match, Gonzalez says her preparation credits the confidence to her recent change in diet that has her feeling at the top of her game. She’s begun counting her macros more, switching to a diet of whole foods consisting mainly of lean meat, rice, red potatoes and egg whites, as well as drinking at least a gallon of water a day. She’s gone from a high of 200 pounds to hovering around the 180- to 185-pound mark these days.

Before the two battle for the title at Stand and Deliver, Gonzalez and tag-team partner Dakota Kai, who became WWE NXT’s first women’s tag-team champions after winning February’s Dusty Rhodes Tag Team Classic at NXT TakeOver: Vengeance Day, will get one more up-close-and-personal showdown with Shirai, who will partner with Zoey Stark in a tag-team match on this upcoming week’s WWE NXT.

“This is going to kind of be my checking out the scene type of thing,” Gonzalez says. “Mentally for me, this is going to be an opportunity for me to really fill up my arsenal with what I need to bring when it does come time for that NXT Women’s Championship match.”

AdamCole

Adam Cole's Training and Nutrition Tips

The NXT star is one of the biggest names in wrestling — here's why

Read article



Article link

IFIT is Bringing Mt. Everest to Your Home Workout


The past year has been a steep trek, no doubt. Now it’s time to enjoy the view.

During this pandemic, online training options like Zoom workouts and IG Live sweat sessions have shown us that you really don’t need a gym in order to get your workouts in. However, they probably also exposed you to a bit more than you bargained for—like, say, some superstar influencer trainer’s dirty microwave in the background.

That said, online training has opened up a world of possibilities, allowing us to explore new trainers, modalities, and even global destinations via workouts streamed from far-flung locations across the globe. And next week may provide the most epic virtual workout of them all.

On Monday, March 22, interactive connected fitness platform iFit will push the limit of virtual fitness, when it streams what will most likely be the first-ever live workout from Mount Everest.

The workout, “A Sunrise Trek on Everest,” will be available to iFit members and non-members alike via the iFit app. (If you’re not an iFit member, you can sign up for a free 30-day trial, which will grant you access to the Mount Everest event.)

The approximately 30-minute virtual hike, led by iFit trainers Kenton Cool, Lydia Bradey, and Ang Tshering Lama—all Everest-experienced guides and mountaineers, with over a dozen Everest summits between the three of them—will lead viewers up Kala Patthar, an iconic trail at 18,300 feet with breathtaking views of Everest’s iconic peak.

Those with access to an iFit-connected treadmill or elliptical from a brand like NordicTrack, ProForm, or Freemotion, will be able to take in an even more lifelike virtual experience. The platform’s patented LiveAdjust technology, which automatically increases and decreases compatible equipment’s incline, decline, speed, and resistance during workouts. During “A Sunrise Trek on Everest,” iFit will automatically adjust the incline of these machines in real time to match the actual terrain of the trail on Everest.

“A Sunrise Trek on Everest” will begin at 8 p.m. EST to coincide with sunrise in Nepal. Due to streaming capacity in the remote and high-altitude Mt. Everest region, capacity for the workout will be limited. However, the workout will be added to iFit’s on-demand workout library following the live stream.

The 12-person iFit team is currently on location on Mt. Everest, filming an 18-part workout series titled “Everest: A Trek to Base Camp.” The series, scheduled to release later this spring, consists of steady-state cardio treks with Bradey, exhilarating climbs with Cool, and active-recovery sessions with Lama. In addition to the physical rigors of virtually hiking the most epic mountain on the planet, you can also look forward to learning about the history and culture of Nepal as you soak up the scenery and make your way to Mt. Everest Base Camp.

Rock Climber

5 Kick-ass Outdoor Workouts

Venture outside for a workout unlike anything you've done in a gym.

Read article





Article link

Back to Basics: Flat Barbell Bench Press


Everyone reading this has one thing in common: we were all beginners at one point or another. Some of you that are here may be a beginner now. Regardless of the level you’re at, we have all learned the basic movements when we started working out. Even if you’re someone who is training at an advanced level or for a different sport, revisiting those simple exercises like the barbell bench press can help you achieve a new level of personal fitness success.

FLEX magazine social media director David Baye is going to revisit these classic lifts so you can become masters of the movements and take your physique to a new level. The first exercise in this “Back 2 Basics” series is the flat barbell bench press.

About the Flat Barbell Bench Press Exercise

Eight-time Mr. Olympia Lee Haney calls the bench press a “bread and butter” exercise. It’s well-known for being one of the “big three” lifts in powerlifting, but it does serve bodybuilders well also. It’s primarily a chest movement, but the anterior head of the shoulders and your triceps will also play a positive role. Those areas will see their own benefits as a result.

Who Shouldn’t Bench Press

Baye advises that anyone who may have shoulder issues or trouble with mobility should avoid this particular exercise. “If you do have shoulder mobility issues or someone who’s had a previous pec injury, the bench press may actually not be the best chest exercise for you. If you’ve had pec injury issues, shoulder injury issues, or mobility issues, you may want to talk to a doctor or physical therapist before doing the bench press.”

Proper Form Is a Must

Most of the advanced lifters know this already, but you beginners need to take heed. Proper form and execution is a must if you want to achieve muscular growth while minimizing the risk of injury. Throwing plates on for ego lifting, or assuming you know what you’re doing without instruction will not help your cause.

  • Hand Placement – Your hands should be wider than shoulder-width apart on the bar. You may see powerlifters go super-wide to minimize the range of motion. Slightly wider is better for training the muscles, which is the focus here. Going narrow can benefit your triceps, which will be covered in the future. Most bars have rings that you can use as a guide to help you determine the best hand placement for you.
  • Elbows – When you have the bar un-racked and you begin the descent, keep your elbows tucked in. They should stay in when you’re pressing as well. Many bodybuilder’s pec injuries have come while bench pressing with the elbows out. Keeping the elbows in will decrease the odds of you suffering a similar fate.
  • Range of Motion – We’ve all seen people who lower the bar halfway or move the bar a couple of inches off of their chest. These shortcuts won’t help you in the long run. Bouncing the bar off of the chest and generating momentum won’t help your cause of developing the pecs, either. Slightly touching the bar on the chest and pressing back up to your starting position will work well.
  • Back Arch and Foot Placement– You should have a slight arch in your back, but you don’t want to create a large arch like you may have seen in some online videos. Your feet should also be flat on the floor about shoulder-width apart. If you have shorter legs, Bays suggest placing plates on the floor and setting your feet on those.

Spotters

In the video, Baye is using light weight for instructional purposes, but he does advise having someone available when you start going heavier. “It’s always imperative to have a spotter, especially with bench press, because this is an exercise that when you get stuck, you can really be stuck.” You can have one spotter behind you to unrack the weight or have partners on both sides of the bar ready to assist if needed.

Sample Chest Routine Featuring The Bench Press

Below is a sample routine that Baye offers for beginners to try. There are two warmup sets listed, but do as many as you feel you need to before you begin your work sets. All work sets should result in you being on the verge of failure within the recommended rep range.

Back 2 Basics Barbell Bench Press Workout
Exercise Sets Reps
Flat Barbell Bench Press
*2 warmup sets of 8-10 reps
3-4 8-10
Incline Dumbbell Press 3-4 8-10
Cable Crossover 3-4 8-10
Dumbbell Pullover 3-4 8-10

Close-Up-Of-Weight-Collars

The Complete Guide To Barbells

From Swiss bars to knurling to tensile strength, here's everything you need to know about the almigh…

Read article



Article link

Top Olympia Winners Talk Social Media on ‘Femme Flex Friday’


“Femme Flex Friday” host Alina Popa had some company on the March 5th episode, as two-time Fitness Olympia champion Whitney Jones was this week’s co-host. The two discussed a relevant topic in all of the fitness industry: social media. Joining them for this panel discussion was a trio of Olympia winners, including 2013 Women’s Physique Olympia winner Dana Linn Bailey, three-time Bikini Olympia title holder Ashley Kaltwasser, and two-time Men’s Physique Olympia champ Breon Ansley. Counting Jones’ victories, that is eight Olympia titles on the show, alongside Popa’s Rising Phoenix World Championship title.

Ashley Kaltwasser on YouTube vs. Instagram

“Honestly, if I had the choice, I would want a larger YouTube following because I feel like you can connect with more people on a more personal level because they feel like they know you better rather than double tapping a booty pic. I wish my YouTube was where my Instagram is, but Instagram was the platform that I think grew the easiest for me.”

Dana Linn Bailey on Building a YouTube Following

“This could be a tip for you guys. To get a following on YouTube, you have to get a schedule, like a weekly basis. I grew mine by like, 10,000 subscribers in three months just by focusing. I was putting out three videos a week. I think that was way too much, and it was too much for me. So now I have it down to once a week. That’s so people always know when a video is coming out, and that was when I saw the best subscriber switchover.”

Breon Ansley on Strategies that Helped Him

“I think looking at the insights, and looking at the demographics, and looking at the timeframes that your videos do well with, who’s paying attention and what age groups in what parts of the country. Sometimes, most of the time for me actually, it was better when I post in the beginning part of the day. You know, in the morning starting at 7 o’clock and before 11 o’clock because you’re getting everybody from the U.S. And then you’re getting everybody from Europe, for the most part, that is in the evening, 6, 7, 8 o’clock range. That’s my sweet spot.”

All of the Olympia champs share many more opinions and insights throughout the entire episode, including what type of content they found works best for them and their followers, responding to when they lose followers, followers online versus seeing fans in person, and more.

You can see this star studded show as well as every episode of “Femme Flex Friday” on the Digital Muscle YouTube channel every Friday starting at 6 p.m. ET.

Host of Femme Flex Friday Alina Popa interviews IFBB Pro League Women's Physique Division

An All-Star Women’s Physique Recap Highlights ‘Fem…

Some of the elite of Women’s Physique spoke on this week’s episode of “FFF.”

Read article





Article link

This Might Be the Hardest Dumbbell Workout You Ever Try


Ego will have you believe you need a barbell or full gym to build muscle, but “you can be soaked and have every muscle in your body thoroughly worked with just a pair of medium dumbbells,” says Joel Seedman, PhD, owner of Advanced Human Performance. Seriously, even advanced lifters will be challenged by the following dumbbell workout, created by Seedman.

Dumbbells are arguably the most versatile piece of equipment because you can move with greater fluidity. Unlike the rigid, fixed patterns of machines and barbells, you have the flexibility to change the positioning and angle to mitigate pain from injuries or immobility, and a greater capacity to work unilaterally to address muscle imbalances.

Because of that, “you don’t have to go as heavy to create a strong intramuscular stimulus, which is crucial when training from home,” Seedman adds. Ready to light up your whole body with free weights? This dumbbell workout will challenge your unilateral strength and coordination in ways a barbell never could.

 

(function() {
var checkJWReady = setInterval( function() {
if (“undefined” !== typeof jwplayer) {
if(typeof(jQuery)==”function”){(function($){$.fn.fitVids=function(){}})(jQuery)};
var el = decodeURIComponent( ‘jwplayer_kpqvImMR_eEkK759I_div’ );
var mHash = ‘ami’ + decodeURIComponent( ‘kpqvImMR’ );
window.jwpDef[mHash] = JSON.parse( decodeURIComponent( ‘%7B%22advertising%22%3A%7B%22admessage%22%3A%22This%20video%20will%20resume%20in%20xx%20seconds%22%2C%22adscheduleid%22%3A%22CHQMmOtW%22%2C%22autoplayadsmuted%22%3Atrue%2C%22bids%22%3A%7B%22bidders%22%3A%5B%7B%22id%22%3A%22264049%22%2C%22name%22%3A%22SpotX%22%7D%5D%2C%22settings%22%3A%7B%22buckets%22%3A%5B%7B%22increment%22%3A0.25%2C%22max%22%3A60%2C%22min%22%3A5%7D%5D%2C%22floorPriceCents%22%3A500%2C%22mediationLayerAdServer%22%3A%22dfp%22%7D%7D%2C%22client%22%3A%22googima%22%2C%22cuetext%22%3A%22Advertisement%22%2C%22preloadAds%22%3Afalse%2C%22rules%22%3A%7B%22startOnSeek%22%3A%22pre%22%2C%22timeBetweenAds%22%3A0%7D%2C%22schedule%22%3A%5B%7B%22offset%22%3A%22pre%22%2C%22tag%22%3A%22https%3A%5C%2F%5C%2Fpubads.g.doubleclick.net%5C%2Fgampad%5C%2Fads%3Fsz%3D320x240%26iu%3D%5C%2F4216%5C%2Fmensj.channels%5C%2Fpreroll%26impl%3Ds%26gdfp_req%3D1%26env%3Dvp%26output%3Dvast%26unviewed_position_start%3D1%26url%3D%5Breferrer_url%5D%26description_url%3D%5Bdescription_url%5D%26correlator%3D%5Btimestamp%5D%26cust_params%3Dad%253D__item-tags__%2526playerwidth%3D__player-width__%2526playerheight%253D__player-height__%26mediaID%3D__item-mediaid__%26mediaTitle%3D__item-title__%26mediaURL%3D__item-file__%22%2C%22type%22%3A%22linear%22%7D%5D%2C%22skipmessage%22%3A%22Skip%20ad%20in%20xx%20seconds%22%2C%22vpaidcontrols%22%3Afalse%2C%22vpaidmode%22%3A%22enabled%22%7D%2C%22aspectratio%22%3A%2216%3A9%22%2C%22autoPause%22%3A%5B%5D%2C%22autostart%22%3A%22viewable%22%2C%22controls%22%3Atrue%2C%22displaydescription%22%3Afalse%2C%22displaytitle%22%3Afalse%2C%22flashplayer%22%3A%22%5C%2F%5C%2Fssl.p.jwpcdn.com%5C%2Fplayer%5C%2Fv%5C%2F8.19.0%5C%2Fjwplayer.flash.swf%22%2C%22floating%22%3A%5B%5D%2C%22height%22%3A270%2C%22key%22%3A%22CjC%5C%2F680l0%2B7exc3LuJayODMlCv1qExD50wSxBRqdwDLRDW7qkqWyCQ%3D%3D%22%2C%22mute%22%3Atrue%2C%22ph%22%3A2%2C%22pid%22%3A%22eEkK759I%22%2C%22playbackRateControls%22%3Atrue%2C%22preload%22%3A%22metadata%22%2C%22repeat%22%3Afalse%2C%22skin%22%3A%7B%22controlbar%22%3A%7B%22background%22%3A%22rgba%280%2C0%2C0%2C0%29%22%2C%22icons%22%3A%22%23ffffff%22%2C%22iconsActive%22%3A%22%23eb212e%22%2C%22text%22%3A%22%23ffffff%22%7D%2C%22menus%22%3A%7B%22background%22%3A%22%23333333%22%2C%22text%22%3A%22%23ffffff%22%2C%22textActive%22%3A%22%23eb212e%22%7D%2C%22name%22%3A%22five%22%2C%22timeslider%22%3A%7B%22progress%22%3A%22%23eb212e%22%7D%2C%22tooltips%22%3A%7B%22background%22%3A%22%23FFFFFF%22%2C%22text%22%3A%22%23ffffff%22%7D%7D%2C%22stagevideo%22%3Afalse%2C%22stretching%22%3A%22uniform%22%2C%22visualplaylist%22%3Atrue%2C%22width%22%3A%22100%25%22%2C%22setTimeEvents%22%3Atrue%2C%22playlist%22%3A%22https%3A%5C%2F%5C%2Fcontent.jwplatform.com%5C%2Ffeeds%5C%2FkpqvImMR.json%22%2C%22plugins%22%3A%7B%22https%3A%5C%2F%5C%2Fsb.scorecardresearch.com%5C%2Fc2%5C%2Fplugins%5C%2Fstreamingtag_plugin_jwplayer.js%22%3A%5B%5D%2C%22https%3A%5C%2F%5C%2Fovp.iris.tv%5C%2Fplugins%5C%2Fjwplayer%5C%2Fv2%5C%2Firis-jwplayer8.adaptive.min.js%22%3A%7B%22settings%22%3A%7B%22client_token%22%3A%225KRCGIZC9EUT4VN%22%2C%22platform_id%22%3A%22kpqvImMR%22%2C%22player_id%22%3A%22jwplayer_kpqvImMR_eEkK759I_div%22%2C%22end_up_next%22%3Atrue%2C%22ssl%22%3Atrue%2C%22campaign_tracking%22%3Atrue%2C%22disable_mobile_upnext%22%3Afalse%7D%2C%22iris_buttons%22%3A%7B%22thumbs_up%22%3Afalse%2C%22thumbs_down%22%3Afalse%2C%22skip_forward%22%3Afalse%2C%22skip_back%22%3Afalse%2C%22skip_on_thumbs_down%22%3Afalse%7D%2C%22global%22%3A%22iris%22%2C%22jwCMS%22%3Atrue%7D%7D%2C%22nextUpDisplay%22%3Afalse%7D’ ) );
var videoParams = JSON.parse( decodeURIComponent( ‘%7B%22advertising%22%3A%7B%22admessage%22%3A%22This%20video%20will%20resume%20in%20xx%20seconds%22%2C%22adscheduleid%22%3A%22CHQMmOtW%22%2C%22autoplayadsmuted%22%3Atrue%2C%22bids%22%3A%7B%22bidders%22%3A%5B%7B%22id%22%3A%22264049%22%2C%22name%22%3A%22SpotX%22%7D%5D%2C%22settings%22%3A%7B%22buckets%22%3A%5B%7B%22increment%22%3A0.25%2C%22max%22%3A60%2C%22min%22%3A5%7D%5D%2C%22floorPriceCents%22%3A500%2C%22mediationLayerAdServer%22%3A%22dfp%22%7D%7D%2C%22client%22%3A%22googima%22%2C%22cuetext%22%3A%22Advertisement%22%2C%22preloadAds%22%3Afalse%2C%22rules%22%3A%7B%22startOnSeek%22%3A%22pre%22%2C%22timeBetweenAds%22%3A0%7D%2C%22schedule%22%3A%5B%5D%2C%22skipmessage%22%3A%22Skip%20ad%20in%20xx%20seconds%22%2C%22vpaidcontrols%22%3Afalse%2C%22vpaidmode%22%3A%22enabled%22%7D%2C%22aspectratio%22%3A%2216%3A9%22%2C%22autoPause%22%3A%5B%5D%2C%22autostart%22%3A%22viewable%22%2C%22controls%22%3Atrue%2C%22displaydescription%22%3Afalse%2C%22displaytitle%22%3Afalse%2C%22flashplayer%22%3A%22%5C%2F%5C%2Fssl.p.jwpcdn.com%5C%2Fplayer%5C%2Fv%5C%2F8.19.0%5C%2Fjwplayer.flash.swf%22%2C%22floating%22%3A%5B%5D%2C%22height%22%3A270%2C%22key%22%3A%22CjC%5C%2F680l0%2B7exc3LuJayODMlCv1qExD50wSxBRqdwDLRDW7qkqWyCQ%3D%3D%22%2C%22mute%22%3Atrue%2C%22ph%22%3A2%2C%22pid%22%3A%22eEkK759I%22%2C%22playbackRateControls%22%3Atrue%2C%22preload%22%3A%22metadata%22%2C%22repeat%22%3Afalse%2C%22skin%22%3A%7B%22controlbar%22%3A%7B%22background%22%3A%22rgba%280%2C0%2C0%2C0%29%22%2C%22icons%22%3A%22%23ffffff%22%2C%22iconsActive%22%3A%22%23eb212e%22%2C%22text%22%3A%22%23ffffff%22%7D%2C%22menus%22%3A%7B%22background%22%3A%22%23333333%22%2C%22text%22%3A%22%23ffffff%22%2C%22textActive%22%3A%22%23eb212e%22%7D%2C%22name%22%3A%22five%22%2C%22timeslider%22%3A%7B%22progress%22%3A%22%23eb212e%22%7D%2C%22tooltips%22%3A%7B%22background%22%3A%22%23FFFFFF%22%2C%22text%22%3A%22%23ffffff%22%7D%7D%2C%22stagevideo%22%3Afalse%2C%22stretching%22%3A%22uniform%22%2C%22visualplaylist%22%3Atrue%2C%22width%22%3A%22100%25%22%2C%22setTimeEvents%22%3Atrue%2C%22playlist%22%3A%22https%3A%5C%2F%5C%2Fcontent.jwplatform.com%5C%2Ffeeds%5C%2FkpqvImMR.json%22%2C%22plugins%22%3A%7B%22https%3A%5C%2F%5C%2Fsb.scorecardresearch.com%5C%2Fc2%5C%2Fplugins%5C%2Fstreamingtag_plugin_jwplayer.js%22%3A%5B%5D%2C%22https%3A%5C%2F%5C%2Fovp.iris.tv%5C%2Fplugins%5C%2Fjwplayer%5C%2Fv2%5C%2Firis-jwplayer8.adaptive.min.js%22%3A%7B%22settings%22%3A%7B%22client_token%22%3A%225KRCGIZC9EUT4VN%22%2C%22platform_id%22%3A%22kpqvImMR%22%2C%22player_id%22%3A%22jwplayer_kpqvImMR_eEkK759I_div%22%2C%22end_up_next%22%3Atrue%2C%22ssl%22%3Atrue%2C%22campaign_tracking%22%3Atrue%2C%22disable_mobile_upnext%22%3Afalse%7D%2C%22iris_buttons%22%3A%7B%22thumbs_up%22%3Afalse%2C%22thumbs_down%22%3Afalse%2C%22skip_forward%22%3Afalse%2C%22skip_back%22%3Afalse%2C%22skip_on_thumbs_down%22%3Afalse%7D%2C%22global%22%3A%22iris%22%2C%22jwCMS%22%3Atrue%7D%7D%2C%22nextUpDisplay%22%3Afalse%7D’ ) );
jwplayer(el).setup(videoParams).on(‘ready’, (e) => {
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
if ( window.jwpDef[vHash].advertising.schedule[0].tag ) {
if ( typeof window.jwVastTag[vHash] === “undefined” ){
window.jwVastTag[vHash] = window.jwpDef[vHash].advertising.schedule[0].tag;
var vastURL = new URL( window.jwVastTag[vHash] );
var vastParams = new URLSearchParams( vastURL.search );
var ui = vastParams.get( “iu” ).split( ‘/’ );
window.prerollTag[vHash] = vastParams.get( “iu” );
window.jwpBids[vHash] = {};
console.log(“AMI jwp prerolltag”, window.prerollTag[vHash]);
console.log(“AMI jwp GAM Tag”, window.jwVastTag[vHash]);
}
}
}
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
var utms = {};
if ( adsParseUrlParams( “utm_source” ) || typeof getCookie(“utm_source”) !== “undefined” ) {
var utm_source;
if(adsParseUrlParams( “utm_source” )){
utm_source = adsParseUrlParams( “utm_source” );
setCookie(“utm_source”, utm_source, {expires:1800, path: “/”});
} else {
utm_source = getCookie(“utm_source”);
}
utms.utm_source = utm_source;
}

if ( adsParseUrlParams( “utm_medium” ) || typeof getCookie(“utm_medium”) !== “undefined” ) {
var utm_medium;
if( adsParseUrlParams( “utm_medium” ) ){
utm_medium = adsParseUrlParams( “utm_medium” );
setCookie(“utm_medium”, utm_medium, {expires:1800, path: “/”});
} else {
utm_medium = getCookie(“utm_medium”);
}
utms.utm_medium = utm_medium;
}

if ( adsParseUrlParams( “utm_campaign” ) || typeof getCookie(“utm_campaign”) !== “undefined” ) {
var utm_campaign;
if(adsParseUrlParams( “utm_campaign” )){
utm_campaign = adsParseUrlParams( “utm_campaign” );
setCookie(“utm_campaign”, utm_campaign, {expires:1800, path: “/”});
} else {
utm_campaign = getCookie(“utm_campaign”);
}
utms.utm_campaign = utm_campaign ;
}

if ( typeof utms.utm_source !== “undefined” || typeof utms.utm_medium !== “undefined” || typeof utms.utm_campaign !== “undefined” ) {
var vastURL = new URL( window.jwVastTag[vHash] );
var vastParams = new URLSearchParams( vastURL.search );
var keys = Object.keys( utms );
if ( vastParams.has( “cust_params” ) ) {
var custParams = new URLSearchParams( vastParams.get( “cust_params” ) );
} else {
var custParams = new URLSearchParams();
}
for ( var key of keys ) {
custParams.set( key, utms[key]);
}
vastParams.set( “cust_params”, decodeURIComponent( custParams.toString() ) );
vastURL.search = vastParams.toString();
window.jwVastTag[vHash] = vastURL.toString();
}

console.log( “AMI jwp GAM tag with UTM”, window.jwVastTag );
}
}
}).on(“ready”, function(){
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var playerInstance = jwplayer(el);
ns_.StreamingAnalytics.JWPlayer( playerInstance, {
publisherId: “6036076”,
labelmapping: “ns_st_pu=”AMI”, c3=”Mens Journal”, ns_st_ge=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_ia=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_ce=”” + decodeURIComponent( “1” ) + “”, ns_st_ddt=”” + decodeURIComponent( “%2Anull” ) + “”, ns_st_tdt=”” + decodeURIComponent( “%2Anull” ) + “””,
});
}).on(‘adsManager’, (e) => {
var vHash = ‘ami’ + decodeURIComponent( ‘kpqvImMR’ );
const { adsManager, videoElement } = e;
const iasConfig = {
anId: ‘928572’,
campId: `${jwplayer().getWidth()}x${jwplayer().getHeight()}`, // This is dynamic based on player dimensions, but can be hard coded
chanId: window.prerollTag[vHash],
placementId: ‘Open Auction’,
pubOrder: ‘Video’,
pubId: ‘Direct’
};
if (googleImaVansAdapter) {
googleImaVansAdapter.init(window.google, adsManager, videoElement, iasConfig);
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
window.jwpBids[vHash].ix = false;
window.jwpBids[vHash].ixBids = {};
console.log( “AMI jwp IX Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
headertag.cmd.push( function() {
headertag.retrieveVideoDemand( [{“htSlotName”: “preroll”}], function( demand ) {
console.log( “AMI jwp IX callback”, demand );

if ( “undefined” !== typeof demand.preroll && demand.preroll.length ){
window.jwpBids[vHash].ixBids = demand.preroll[0].targeting.price;
console.log( “AMI jwp IX Bids”, new Date().getTime(), demand.preroll[0].targeting );
}
window.jwpBids[vHash].ix = true;
} );
} );
}
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
window.jwpBids[vHash].iristv = false;
window.jwpBids[vHash].iristvBids = {};
console.log( “AMI jwp IrisTV Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}

if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
// Get main item context data
window.irisContext.getContext(jwplayer(el).getPlaylistItem().mediaid).then(function(data) {
// Encode the context data
var context = encodeURIComponent(`iris_context=${data.context.join(‘,’)}`);
console.log( “AMI jwp IrisTV callback”, context );
console.log( “AMI jwp IrisTV Bids”, new Date().getTime(), data.context );
// Replace the server url with the context data (this is for simple ad requests),
// If you have the serverUrl dynamically configured, then you will need to append the context data
// under cust_params, so this is just for testing purpose
window.jwpBids[vHash].iristvBids = data.context;
window.jwpBids[vHash].iristv = true;
});
}
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
window.jwpBids[vHash].amazon = false;
window.jwpBids[vHash].amazonBids = “”;
console.log( “AMI jwp amazon Bidding init”, new Date().getTime() );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
apstag.fetchBids({
slots: [{
slotID: window.prerollTag[vHash],
mediaType: ‘video’
}]
}, function( bids ) {
console.log( “AMI jwp amazon bid callback”, new Date().getTime(), bids );
window.jwpBids[vHash].amazon = true;
if ( bids.length > 0 ) { //If we have received any bids back
try {
console.log(“AMI jwp amazon bid request ad”, bids[0].encodedQsParams);
window.jwpBids[vHash].amazonBids = bids[0].encodedQsParams;
} catch ( e ) {
console.log(e);
}
} else {
console.log(“AMI jwp amazon no bids”);
}
});
}
}
}).once(“play”, function(){
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var playerInstance = jwplayer(el);
loadIrisPlugin(playerInstance, playerInstance.getConfig().plugins[“https://ovp.iris.tv/plugins/jwplayer/v2/iris-jwplayer8.adaptive.min.js”])
}).on(‘play’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}

window.permutive.track(“VideoPlay”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language:”English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});

console.log(“Permutive video play”);

}).on(‘complete’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}

window.permutive.track(“VideoComplete”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video event:”, e);
window.lock_25 = false;
window.lock_50 = false;
window.lock_75 = false;
window.lock_100 = false;
}).on(‘time’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
var progress = (e.currentTime/e.duration).toFixed(2);

if (
(0.25 === progress && false === window.lock_25) ||
(0.5 === progress && false === window.lock_50) ||
(0.75 === progress && false === window.lock_75) ||
(100 === progress && false === window.lock_100)
) {
window.permutive.track(“VideoProgress”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
progress: Number(progress),
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
if ( 0.25 === progress ) {
window.lock_25 = true;
}
if ( 0.5 === progress ) {
window.lock_50 = true;
}
if ( 0.75 === progress ) {
window.lock_75 = true;
}
if ( 1 === progress ) {
window.lock_100 = true;
}
console.log(“Permutive video play progress ” + progress);
}

}).on(‘mute’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

window.permutive.track(“VideoEvent”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
event: (e.mute) ? “sound off” : “sound on”,
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});

console.log(“Permutive video event:”, e);

}).on(‘fullscreen’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

window.permutive.track(“VideoEvent”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
event: (e.fullscreen) ? “fullscreen on” : “fullscreen off”,
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video event:”, e);
}).on(‘ready’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
console.log(jwInfo);
window.lock_25 = false;
window.lock_50 = false;
window.lock_75 = false;
window.lock_100 = false;

window.permutive.track(“VideoLoad”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video load event”);
}).on(‘adPlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

window.adInfo = e;
var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

window.adlock_25 = false;
window.adlock_50 = false;
window.adlock_75 = false;
window.adlock_100 = false;

window.permutive.track(“VideoAdPlay”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
ad: {
duration: window.adInfo.duration,
creative_name: window.adInfo.adtitle,
ad_id: window.adInfo.adId,
title: window.adInfo.adtitle,
video_type: “instream” //outstream
},
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video ad play”);
}).on(‘adClick’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );

var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());

window.permutive.track(“VideoAdClick”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
ad: {
duration: window.adInfo.duration,
creative_name: window.adInfo.adtitle,
ad_id: window.adInfo.adId,
title: window.adInfo.adtitle,
video_type: “instream” //outstream
},
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
console.log(“Permutive video ad click”);
}).on(‘adTime’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
var jwInfo = jwplayer(el).getPlaylistItem(jwplayer(el).getPlaylistIndex());
var progress = (e.position/e.duration).toFixed(2);

if (
(0.25 >= progress && false === window.adlock_25) ||
(0.5 >= progress && false === window.adlock_50) ||
(0.75 >= progress && false === window.adlock_75) ||
(0.95 >= progress && false === window.adlock_100)
) {

window.permutive.track(“VideoAdProgress”, {
play_id: el, //this will stay constant for all of the events emitted during the same video play
progress: Number(progress),
ad: {
duration: window.adInfo.duration,
creative_name: window.adInfo.adtitle,
ad_id: window.adInfo.adId,
title: window.adInfo.adtitle,
video_type: “instream” //outstream
},
video: {
duration: jwInfo.duration, // in seconds
name: jwInfo.title,
video_id: decodeURIComponent( “kpqvImMR” ),
description: jwInfo.description,
published_at: new Date(jwInfo.pubdate).toISOString()
},
enriched_data:{
tvchannel: decodeURIComponent( “Men%26%23039%3Bs%20Journal” ), //tv channel name
language: “English”, //language of the content
type: “video”,
keywords: jwInfo.tags.split(“,”), //keywords for the page
}
});
if ( 0.25 >= progress ) {
window.adlock_25 = true;
}
if ( 0.5 >= progress ) {
window.adlock_50 = true;
}
if ( 0.75 >= progress ) {
window.adlock_75 = true;
}
if ( 0.95 >= progress ) {
window.adlock_100 = true;
}
console.log(“Permutive video ad progress ” + progress);
}
}).on(‘beforePlay’, (e) => {
var el = decodeURIComponent( “jwplayer_kpqvImMR_eEkK759I_div” );
var vHash = “ami” + decodeURIComponent( “kpqvImMR” );
// skip if the video was paused and trying to resume
if (jwplayer(el).getState() !== ‘idle’ && jwplayer(el).getState() !== ‘complete’) {
return;
}
if ( window.jwpDef[vHash].advertising ) {
if ( window.jwpDef[vHash].advertising.schedule ) {
var adTag = window.jwVastTag[vHash];
setTimeout( function(){
if ( window.jwpBids[vHash].ix || window.jwpBids[vHash].amazon || window.jwpBids[vHash].iristv ) {
if ( window.jwpBids[vHash].amazonBids ) {
adTag = adTag + “&scp=” + window.jwpBids[vHash].amazonBids;
}

if ( window.jwpBids[vHash].ixBids ) {
var vastURL = new URL( adTag );
var vastParams = new URLSearchParams( vastURL.search );
if ( vastParams.has( “cust_params” ) ) {
var custParams = new URLSearchParams( vastParams.get( “cust_params” ) );
} else {
var custParams = new URLSearchParams();
}
var keys = Object.keys( window.jwpBids[vHash].ixBids );
for ( var key of keys ) {
custParams.set( key, window.jwpBids[vHash].ixBids[key][0]);
}
vastParams.set( “cust_params”, custParams.toString() );
vastURL.search = vastParams.toString();
adTag = vastURL.toString();
}

if ( window.jwpBids[vHash].iristvBids && Object.keys( window.jwpBids[vHash].iristvBids ).length ) {
var vastURL = new URL( adTag );
var vastParams = new URLSearchParams( vastURL.search );
if ( vastParams.has( “cust_params” ) ) {
var custParams = new URLSearchParams( vastParams.get( “cust_params” ) );
} else {
var custParams = new URLSearchParams();
}
custParams.set( “iris_context”, window.jwpBids[vHash].iristvBids.join(‘,’));
vastParams.set( “cust_params”, decodeURIComponent( custParams.toString() ) );
vastURL.search = vastParams.toString();
adTag = vastURL.toString();
}

if ( localStorage._pdfps ) {
var playerSegsPerm = encodeURIComponent(‘&permutive=’ + encodeURIComponent(JSON.parse(localStorage._pdfps || ‘[]’).slice(0,250).join(“,”)));
adTag = adTag.replace(/(cust_params[^&]+)/, ‘$1’ + playerSegsPerm);
}
console.log( “AMI jwp adTag with Bids”, adTag );
}
jwplayer(el).playAd( adTag );
}, 1000 );
}
}
});
clearInterval(checkJWReady);
}
}, 500);
})();

 

Expert Tip: To up the intensity if you don’t have adjustable dumbbells, add a heavy band, do more reps, slow the movement down to create more time under tension, or hold the contracted position of the exercise.

Directions: Add this dumbbell workout to your weekly regimen once per week; do it twice per week with cardio on opposing days if you need a new program. Complete the exercises in Part 1 for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets. Once you’ve completed all 3 sets in Part A, rest for 60 to 90 seconds, then complete the triset in Part 2. Complete the exercises for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets for 3 total sets. Beginners should use 20- to 25-pound dumbbells, intermediate lifters can do 30- to 40-pound dumbbells, and advanced can go 45 pounds and higher.

dumbbell side planks

The Dumbbell Row Side Planks That Will Make Your Abs Sore as Hell

Read article

The Most Effective Dumbbell Workout of All Time

PART 1: DUMBBELL SUPERSET

A. Single-Arm Eccentric Push Press

Stand with feet at shoulder width, holding a dumbbell in right hand with a neutral grip at shoulder height, elbow bent at 90 degrees. Lower into a quarter-squat, then explode up, driving through legs to press the dumbbell overhead. Pause, then slowly lower to start position. Complete 4-5 reps, then switch sides.

Single-Leg Renegade Row With Eccentric Isometrics
Single-Leg Renegade Row With Eccentric Isometrics Marius Bugge for Men’s Journal

B. Single-Leg Renegade Row With Eccentric Isometrics

Get in a plank with dumbbells under each hand. Activate your core and keep hips square as you extend left leg, foot flexed. Slowly row the dumbbell in your right hand toward rib cage; pause, then slowly lower toward the ground without letting it touch, maintaining constant tension. Complete 5-6 reps, then switch sides.

Dumbbell Woodchop

The Most Creative Dumbbell Workouts to Build Muscle and Burn Fat at Home

Read article

Single-Leg Squat and Curl
Single-Leg Squat and Curl Marius Bugge for Men’s Journal

PART 2: DUMBBELL TRISET

A. Single-Leg Squat and Curl

Stand with feet hip-width apart, holding dumbbells in both hands, elbows bent at 90 degrees with palms facing your face. Shift weight onto your left leg, lifting your right leg behind you, knee bent. Hinge at hips to lower into a single-leg squat. Hold at the bottom, then lower the weights and curl twice before pushing through your heel to rise. Complete 2-3 reps, then switch sides.

Dumbbell Squeeze Press Marius Bugge for Men’s Journal

B. Dumbbell Squeeze Press

Lie on a bench, holding dumbbells at chest, palms facing each other. Squeeze weights together as hard as you can, then press up. Loop a resistance band under your back and around dumbbells for a greater challenge. Complete 8-10 reps.

Single-Leg Bridging Dumbbell Pullover
Single-Leg Bridging Dumbbell Pullover Marius Bugge for Men’s Journal

C. Single-Leg Bridging Dumbbell Pullover

Line upper back against bench, and bridge hips up, holding dumbbells with palms facing each other. Lift left leg off floor—knee bent, foot flexed, hips level. Lower dumbbells to bench (pullover). Complete 4-5 reps, then switch sides.

Dumbbell Chest Press

The 30 Best Dumbbell Exercises of All Time

Read article

The post This Might Be the Hardest Dumbbell Workout You Ever Try appeared first on Men's Journal.



Article link

X