SUPERSET 4X (10 CHEST FLY + 10 B.O REVERSE FLY)
W6/DAY 2: UPPER BODY
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55s
First perform your Chest Flies, then move straight into your Bent Over Reverse Flies. Rest for about 40-60 seconds in between reps!)
Up Next in W6/DAY 2: UPPER BODY
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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 -
PUSHUPS (3X10)
Perform bodyweight pushups in a tricep variation by keeping your elbows in close to your torso. Do these regular or on your knees!
