T- Raise – 20 reps – 5lb
Bicep curls – 20 reps- 10lbs
Stand with a dumbbell in each hand at your sides. Keep your back straight, brace your core and slowly lift the weights out to the side until your arms are parallel with the floor. Lower the weights and raise your arms in front of your body until parallel with the floor.
Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.