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BRYNLEY'S GYM PROGRAM

SEATED ROW (4X12)

24s

Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

Weight Recommendations:

Beginner: 10-15 lbs
Intermediate: 25-35lbs
Advanced: 40-75+ lbs

*Modification: you can use a seated row machine or do bent over dumbbell rows

Up Next in WEEK 2 DAY 2 - UPPER BODY

  • SUPERSET: SKULL CRUSHERS + IN-OUT CRU...
    00:25
    SUPERSET: SKULL CRUSHERS + IN-OUT CRU...

    SUPERSET: SKULL CRUSHERS + IN-OUT CRU...

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 3-7lbs
    Intermediate: 10-25lbs
    Advanced: 30-50+ lbs

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