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BARBELL BENT OVER ROW 4X10

W4/DAY 2: UPPER BODY • 36s

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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

  • 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...

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