CROSS BODY TO REGULAR BICEP CURL (4X8)
W6/DAY 2: UPPER BODY
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17s
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
Up Next in W6/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 -
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!
Weight Recommendations:
Beginner: 30-50lbs Intermediate: 55-70lbs
Advanced: 70-100+lbs*Modification: do tricep exte...
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SUPERSET 4X (10 CHEST FLY + 10 B.O RE...
First perform your Chest Flies, then move straight into your Bent Over Reverse Flies. Rest for about 40-60 seconds in between reps!)
