CABLE FACE PULLS (4x12)
WEEK 4 DAY 3: UPPER BODY
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19s
Start standing, core engaged, with the attachment in hand. Pull the rope towards your face while opening up your chest as your elbows come high to the side of your head.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
*Modification: you can also use a band for this
Up Next in WEEK 4 DAY 3: UPPER BODY
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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... -
SINGLE TO DOUBLE BICEP CURLS (4x10)
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position. Start with your right side dumbbell...
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SUPERSET 4X: 10 PUSHUPS + 12 BENT OVE...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
