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SPRING GYM PROGRAM

CABLE KICKBACKS (3x15)

41s

Up Next in WEEK 1 DAY 5: FULL BODY

  • LAT PULLDOWN (4x10)

    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

  • STRAIGHT ARM PUSH DOWN 4x12

    Bend your torso slightly forward & extend your arms up to grab the ropes/bar while you keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the ropes/bar down towards your thighs, then slowly released to starting position.

    Weight Recommend...

  • SUPERSET: BENT OVER ROWS (4x10) + STE...

    Bent over rows:
    Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

    Weight Recommendations:

    Beginner: 5...