If you want to get stronger, it's recommended to use a challenging weight and stick to a rep range of 1 to 5. If you're looking to add size, 8 to 12 reps are commonly prescribed. For fat loss, many try interval work to increase their heart rate!
1) Hold dumbbell with two hands and palms up.
2) Step leg backward and drop back knee toward the floor.
3) Once in lunge position, engage hips and core and return foot back into starting position.
4) Alternate legs and repeat 2-3
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Even if I don’t increase weight by much, I will still be better than I am today. Stronger, maybe a little leaner. But, four weeks is going to go by no matter what, so the second best time to start your journey is now! Today! Because four weeks from now, four weeks ago would have been the best time to start.
Knuckles up!!......or down in this case. 8 sets of 20 second pushups.
This was number 7. I was getting a little tired. I was also doing pull ups and Arnold presses.