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: 5-30lbs
Intermediate: 35-60lbs
Advanced: 65-90lbs
Up Next in WEEK 1 DAY 2 - UPPER BODY
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BARBELL BENT OVER ROW (4X10)
Use a Barbell with moderate weight, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-45... -
SUPERSET: STATIC BICEP CURLS + JACK K...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 3-8lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35lb dumbbells -
FINISHER CIRCUIT
Circuit:
(50 seconds work / 20 seconds rest) 2 rounds- Inchworm walk out to shoulder tap
- Hammer curl press
- Overhead situps
- Front raise 3x tricep extension
- Side plank (R)
- Side plank (L)
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