SEATED ROW (4x12)
WEEK 3 DAY 3: UPPER BODY
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26s
Sit up tall with a flat back / engaged core & grab the bar with an underhand grip, 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: 15-25lbs
Intermediate: 35-70lbs
Advanced: 75-100+lbs
*Modification: you can use a seated row machine or do bent over dumbbell rows
Up Next in WEEK 3 DAY 3: UPPER BODY
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ARNOLD PRESS (4x10)
Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.
Weight Recommendations:
Beginner: 3-7lb... -
SUPERSET: SA FRONT RAISE + BICEP CURLS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 3-5lbs
Intermediate:10-20lbs
Advanced: 25-45lbs -
SUPERSET: PUSHUPS + TRICEP EXTENSIONS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 3-5lbs
Intermediate: 10-20lbs
Advanced: 25-45lbs*Modification: do the pushups on your knees instead
