Live stream preview

Watch this video and more on FORM

Watch this video and more on FORM

Start your free trial

Already subscribed? Sign in

SPRING GYM PROGRAM

BARBELL RDL (4x12)

32s

Up Next in WEEK 3 DAY 5: FULL BODY

  • 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

  • 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: 10-15 lbs
    Intermediate: 25-35lbs
    Advanced: 40-7...

  • SUPERSET 4X: 10 CABLE UPRIGHT ROW + 1...

    Perform 10 Upright Rows, then go straight into 10 Bicep Curls. Rest for 45-60 seconds before starting the next round!