WEEK 4 DAY 2

WEEK 4 DAY 2

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WEEK 4 DAY 2
  • BARBELL BENT OVER ROW (4x10)

    Use a Barbell with moderate weight, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-25lb plates on each side of the barbell
    Advanced: 30-55...

  • L-RAISE (4X10)

    Raise the dumbbells up and into an "L" shape: one directly in front of you, one to the side! Rest and alternate to the opposite side.

    Weight Recommendations:

    Beginner: 3-7lbs
    Intermediate: 10-25lbs
    Advanced: 30-65+ lbs

  • BICEP CURL: FULL TO HALF (4X8)

    Curl the dumbbells all the way up to your shoulders. squeezing your bicep at the top, then release to a 90 degree angle, pause, and curl them back up to the top, then release fully to by your legs. That is one rep!

    Weight Recommendations:

    Beginner: 3-7lbs
    Intermediate: 10-25lbs
    Advanced: 30-65+...

  • BENT OVER REVERSE FLIES (4X10)

    Hinge your hips back, dropping your chest to about a 90 degree angle, with a slight bend in the elbows, raise the dumbbells up until your arms are in line with your shoulders, making sure not to arch your neck or back. Slowly return back.

    Weight Recommendations:

    Beginner: 3-7lbs
    Intermediate: 1...

  • TRICEP PUSH DOWNS (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: 12-35lbs
    Advanced: 49-70+ lbs

    *Modification: do tricep extensions with dumbbe...

  • BALL SLAM MOUNTAIN CLIMBERS (3x10)

    *use caution, that you don't pick a ball that bounces back up, because it can hit your face easily! if you don't have a good ball to use, modify!
    Slam the ball down, controlling the stop with you hands, jump out into a plank on the ball, perform a mountain climber, lift the ball back up and repea...

  • FINISHER CIRCUIT

    Circuit: (45 seconds work / 20 second rest) 2x
    -Inchworm shoulder taps
    -Jack knives
    -Side plank weighted holds
    -“ (opposite side)
    - Overhead combo (tricep ext)
    - Plank reach backs