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
Up Next in WEEK 1 DAY 2 - UPPER BODY
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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
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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
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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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