BARBELL BENT OVER ROW 4X10
W4/DAY 2: UPPER BODY
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36s
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the barbell
Advanced: 35-66+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in W4/DAY 2: UPPER BODY
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LAT PULL DOWN 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
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SUPERSET 4X (10 CHEST PRESS + 10 SKUL...
Perform 10 Dumbbell Chest Presses, then go straight into 10 Skull Crushers. Rest for 45-60 seconds before starting the next round!
Beginner: 5-7lbs
Intermediate: 10-20lbs
Advanced: 25-50+lbs -
SHOULDER PRESS 4X12
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Beginner: 5-7lb dumbbells Intermediate: 10-15lb dumbbells Advanced: 20-35+lb dumbbells
*Modification: You can also...
