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: 10-20lb plates on each side
Intermediate: 25-35lb plates on each side
Advanced: 40-60+lb plates on each side
*Modification: you can do these with a band or bar attachment at the cable machines as well!
Up Next in WEEK 1 DAY 3: UPPER BODY
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SHOULDER PRESS (4x12)
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+ lbs*Modification: You can als...
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BICEP CURLS (4x12)
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner:...
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SUPERSET: TRICEP PUSHDOWN + LATERAL R...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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