LAT PULL DOWN (4X10)
W3/ DAY 2: UPPER BODY
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15s
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!
Weight Recommendations:
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs
*Modification: do tricep extensions with dumbbells
Up Next in W3/ DAY 2: UPPER BODY
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LATERAL RAISES (4X10)
Raise your arms up and to the side until you reach about shoulder height, keeping the slighted bend in your elbows & core engaged the whole time
Weight Recommendation:
Beginner: 3-7lbs Intermediate: 10-15lbs
Advanced: 20-50+lbs -
CROSS BODY TO REGULAR BICEP CURL (4X8)
Start with a single arm curl across your body to the opposite shoulder, then on the opposite side. To finish up the movement, curl both dumbbells in a regular bicep curl! That is 1 rep!
Weight Recommendation:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-50+lbs -
STRAIGHT ARM PULL DOWN (4X10)
Bend your torso forward & keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the bar down towards your thighs, then slowly released to starting position.
Weight Recommendation:
Beginner: 10-20lbs
Intermediate: 20-50lbs
Advanced: 50-80+lbs
