Perform 10 Dumbbell Chest Presses, then go straight into 10 Skull Crushers. Rest for 45-60 seconds before starting the next round!
Beginner: 5-7lbs
Intermediate: 10-20lbs
Advanced: 25-50+lbs
Up Next in W4/DAY 2: UPPER BODY
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LAT PULL DOWN 4X10
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs*Modification: do tricep extensions with dumbbells
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BICEP CURL 4X12
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner:...
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BARBELL BENT OVER ROW 4X10
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the...
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