Hello, my name is Al Agon, and today we're covering exercises for competitive weightlifting. So, I have Nicole and the most important thing we're going to assume that everyone has already worked out the last two years before they start getting into a competitive workout for weightlifting. So, Nicole, well the first thing we're doing is we're doing a proper warm up. So, now, Nicole is going to go through three reps. So, by going down, you can see that her body is being stimulated; she's got all the muscles be activated and perfect. So, therefore, of course you want to do 10 to 12, 15 reps. Now, we're going to go to your, what you commonly known as a, a dumbbell, a dumbbell workout. And by doing that, she's definitely using pectoral. Now, you can start, always remember that you want to make sure that all the muscles are properly strengthened, ligaments. So therefore, always go high reps, 15 reps before you go to that one, one push with heavy weights. Ready? Going down and up. Now, what we're doing is going slowly, there's a proper method and up. Okay, we're doing five repetitions, going down slowly and up. Today, we're doing exercises for competitive weightlifting. I thank you so much and I look forward to seeing you again.