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W4/D2: WARMUP

WEEK 4 DAY 2 • 5m 21s

Up Next in 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+...