SINGLE ARM BENT OVER ROW (4x12)
WEEK 3 DAY 2 - UPPER BODY
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24s
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
Up Next in WEEK 3 DAY 2 - UPPER BODY
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INCLINED PUSHUPS (3X12)
Perform a pushup, but on an elevated surface like a bench or box.
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TRICEP PUSH DOWN (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: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
*Modification: do tricep extensions with dumbbells -
CABLE FACE PULLS (4X12)
Start standing, core engaged, with the attachment in hand. Pull the rope towards your face while opening up your chest as your elbows come high to the side of your head.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: you can also use a band...
