BANDED PULL-UPS 4X10
W2 / DAY 2: UPPER BODY
•
24s
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.
Up Next in W2 / DAY 2: UPPER BODY
-
SINGLE-TO-DOUBLE SHOULDER PRESS 4X8
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!
Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb du... -
SEATED CABLE ROW 4X10
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: 20-45lbs
Intermediate: 50-75lbs
Advanced: 80-1... -
TRICEP PUSHDOWNS 4X12
Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!
Beginner: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-70+lbs*Modification: do tricep extensions with dumbbells
