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SPRING GYM PROGRAM

ARNOLD PRESS (4x12)

23s

Up Next in WEEK 2 DAY 3: UPPER BODY

  • SEATED ROW (4x12)

    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: 10-15lbs plates on each side
    
Intermediate: 20...

  • LAT PULL DOWN (4x12)

    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!

    Beginner: 30-50lbs
    
Intermediate: 55-70lbs 

    Advanced: 70-100+lbs

    *Modification: do tricep extensions with dumbbells

  • SINGLE ARM BICEP CURLS (4x10)

    Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.

    Weight Recommendations:

    Beginner:...