Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
*Modification: do tricep extensions with dumbbells
Up Next in WEEK 3 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!
Weight Recommendations:
Beginner: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-90+ lbs -
SINGLE ARM BENT OVER ROW (4x12)
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 Recommendations:
Beginner: 5-10lbs
Intermedi... -
FINISHER CIRCUIT
Circuit: (50 second work / 20 second rest) 2x
- Inchworm toe taps
- Alternating flat sit-ups
- Dumbbell over the head combo (curl press tricep ext)
- Dead bugs
- High plank reaches
