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• 

  00:37

  PULL UPS (3x TILL FAILURE)

  PULL UPS (3x TILL FAILURE)

  You can use band or do them without if you are able to! Grab the bar, engage your core, pull your chest up toward the bar, squeezing you back, and slowly lower back down.

• 

  00:39

  SUPERSET: WIDE BICEP CURLS + REVERSE ...

  SUPERSET: WIDE BICEP CURLS + REVERSE ...

  Weight Recommendations:

  Beginner: 3-7lbs
  Intermediate: 10-20lbs
  Advanced: 25-50+ lbs

• 

  00:24

  SEATED ROW (4X12)

  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...