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Bodywork Personal Coach Bell Boy (Cont.) Perform Pavel's regimen three times a week, increasing the number of reps over a three-week period. Every fourth week, cut your reps in half before increasing the reps again in week five.
A. (5 sets of 1 rep per arm) (1) Lying on your back, perform a one-arm press. (2) Roll onto your side, propping yourself up with your arm. (3) Stand up, keeping the dumbbell overhead. (4) Reverse the steps and lie back down. Repeat with the other hand.
B. (1 set to muscle failure) (1) Lean over with your back straight, grip the dumbbell with both hands, and swing it under your legs. (2) Snap your hips forward and project the weight to shoulder height.
C. (5 sets of 3 to 5 reps) (1) With both hands behind you, squat down, grip the dumbbell, and return to a standing position. (2) Set the dumbbell down and repeat.
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