LAT PULLDOWN (4x10)
WEEK 1 DAY 1: FULL BODY
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24s
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
Up Next in WEEK 1 DAY 1: FULL BODY
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KB SUMO SQUAT TO UPRIGHT ROW ( 3x10)
Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards your chin, let your elbow open up wide by your ears.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: use dumbbells
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SUPERSET: BENT OVER ROWS (4x10) + STE...
Bent over rows:
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 Recommendations:
Beginner: 5...
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SUPERSET: SINGLE LEG RDL (4x10) + BIC...
Single Leg RDL:
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.Bicep Curl: Hold ...
