W5/DAY 2: UPPER BODY
We are in the stage of this program where I want challenge you to step into progressive overload & pick up slightly heavier weights than the first 3 weeks! So for example if you used 10lbs dumbbells all throughout Week 1-3, then for Week 4-6 I want you to challenge yourself to 12-15 lbs instead! Same for all weights/all exercises. This is how we grow & become stronger in the gym!!! You got this :)
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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... -
SUPERSET 4X (10 CHEST PRESS + 12 IN-OUT CRUNCHES)
First perform the Chest Press for 10 reps, then move straight into the In-Out Crunches. Rest for 30-60 seconds in between each round!
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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... -
SUPERSET 4X (8 PUSHUPS + 10 AROUND-THE-WORLD RAISES
First perform your pushups (on knees or regular) then move straight into your Around-the-world Raises. Rest for 30-60 seconds in between each round!
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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
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BANDED PULL-UPS 4X10
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.
