LAT PULL DOWN (4X10)
W6/DAY 2: UPPER BODY
•
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 W6/DAY 2: UPPER BODY
-
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!)
-
SUPERSET 4X (10 RIGHT + LEFT BENT OVE...
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendation:
Beginner: 7-10lbs Intermedia... -
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
