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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
Up Next in WEEK 4 DAY 3: UPPER BODY
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SINGLE TO DOUBLE 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. Start with your right side dumbbell...
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SUPERSET 4X: 10 PUSHUPS + 12 BENT OVE...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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SUPERSET 4X: 10 L RAISES (PER SIDE) ...
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