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BARBELL BENT OVER ROW (4x10)

WEEK 4 DAY 2 • 17s

Up Next in WEEK 4 DAY 2

  • 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...