W3/D2: WARMUP
WEEK 3 DAY 2 - UPPER BODY
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3m 52s
Up Next in WEEK 3 DAY 2 - UPPER BODY
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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...
