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W3/D2: WARMUP

WEEK 3 DAY 2 • 3m 52s

Up Next in WEEK 3 DAY 2

  • LAT PULL DOWN (4X10)

    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!

    Weight Recommendations:

    Beginner: 10-15lbs
    Intermediate: 20-45lbs
    Advanced: 50-90+ lbs

  • LATERAL RAISES (4X12)

    Raise your arms up and to the side until you reach about shoulder height, keeping the slighted bend in your elbows & core engaged the whole time

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-25lbs
    Advanced: 30-65+ lbs

  • SINGLE ARM BENT OVER ROW (4x12)

    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
    Intermedi...