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SPRING GYM PROGRAM

LAT PULL DOWN (4x12)

35s

Up Next in WEEK 3 DAY 5: FULL 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: 10-15 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!

  • SQUAT/LEG PRESS (4x12)

    Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

    Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
    
Intermediate: 25...

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