WEEK 1 DAY 2

WEEK 1 DAY 2

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WEEK 1 DAY 2
  • BARBELL BENT OVER ROW (4X10)

    Use a Barbell with moderate weight, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-25lb plates on each side of the barbell
    Advanced: 30-45...

  • LAT PULLDOWN (4X12)

    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: 5-30lbs
    Intermediate: 35-60lbs
    Advanced: 65-90lbs

  • SUPERSET: STATIC BICEP CURLS + JACK KNIVES

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 3-8lb dumbbells
    Intermediate: 10-15lb dumbbells
    Advanced: 20-35lb dumbbells

  • TRICEP PUSH DOWNS (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!

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-30lbs
    Advanced: 35-65+ lbs

    *Modification: do tricep extensions with dumbbells

  • CABLE UPRIGHT ROW (4X12)

    Stand close to the machine, grab the attachment, keep your core engaged as you pull the rope up, hands right below your chin and elbows slightly above your head!

    Beginner: 3-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: Upright row with dumbbells

  • FINISHER CIRCUIT

    Circuit:
    (50 seconds work / 20 seconds rest) 2 rounds

    - Inchworm walk out to shoulder tap
    - Hammer curl press
    - Overhead situps
    - Front raise 3x tricep extension
    - Side plank (R)
    - Side plank (L)