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!
Weight Recommendations:
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs
*Modification: do tricep extensions with dumbbells
Up Next in W6/DAY 2: UPPER BODY
-
SUPERSET 4X (10 RIGHT + LEFT BENT OVE...
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendation:
Beginner: 7-10lbs Intermedia... -
LATERAL RAISES (4X10)
Raise your arms up and to the side until you reach about shoulder height, keeping the slighted bend in your elbows & core engaged the whole time
Weight Recommendation:
Beginner: 3-7lbs Intermediate: 10-15lbs
Advanced: 20-50+lbs -
CROSS BODY TO REGULAR BICEP CURL (4X8)
Start with a single arm curl across your body to the opposite shoulder, then on the opposite side. To finish up the movement, curl both dumbbells in a regular bicep curl! That is 1 rep!
Weight Recommendation:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-50+lbs
