SEATED ROW (4X12)
WEEK 2 DAY 2 - UPPER BODY
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24s
Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight Recommendations:
Beginner: 10-15 lbs
Intermediate: 25-35lbs
Advanced: 40-75+ lbs
*Modification: you can use a seated row machine or do bent over dumbbell rows
Up Next in WEEK 2 DAY 2 - UPPER BODY
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SUPERSET: SKULL CRUSHERS + IN-OUT CRU...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-50+ lbs -
SUPERSET: WIDE BICEP CURLS + REVERSE ...
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-20lbs
Advanced: 25-50+ lbs -
FINISHER CIRCUIT
Circuit: (50 seconds work / 20 second rest ) 2x
- Around the World raises
- Plank pass throughs
- OH situps
- Plank up downs
- Leg lifts
