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
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PULL UPS (3x TILL FAILURE)
You can use band or do them without if you are able to! Grab the bar, engage your core, pull your chest up toward the bar, squeezing you back, and slowly lower back down.
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SUPERSET: WIDE BICEP CURLS + REVERSE ...
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-20lbs
Advanced: 25-50+ lbs -
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
