LAT PULL DOWNS (4x12)
WEEK 3 DAY 5: FULL BODY
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28s
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:
*these will vary based on what type of machine you are using
Beginner: 20-30lbs
Intermediate:35-65lbs
Advanced: 70-100+lbs
*Modification: you can do assisted or regular pull ups instead
Up Next in WEEK 3 DAY 5: FULL BODY
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HAMSTRING CURL (4 x12)
There are a few different machines in the gym for this- you can do them seated like me, or lying! If seated, place your ankles on top of the padded bar. Engage your core, and use your hamstrings to press down on the bar & think about curling it down underneath you. Use the resistance of the weigh...
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CHEST PRESS (4x12)
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advance... -
SUPERSET: BICEP CURLS + MOUNTAIN CLIM...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
