Becky Greenan on Instagram: "UPPER BODY 💪 alright my girls you’re gonna want to save this one. We are also training our core with the kneeling exercises. Simple and effective lift, LFG! If you need help seeing real results all from home (or a gym) using free weights ONLY - you need to join my app! It’s still on SALE! Head to my website to save 💰 3-4 sets each 8-16 reps each 1. Kbeeling hammer curls 2. Kneeling shoulder press 3. Bent over rows 4. Resistance band lateral raises 5.