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SUPERSET: STATIC BICEP CURLS + JACK KNIVES

WEEK 1 DAY 2 • 37s

Up Next in WEEK 1 DAY 2

  • 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)

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