LAT PULL DOWN (4x12)
WEEK 4 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 4 DAY 5: FULL BODY
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HAMMER CURL PRESS (4x10)
Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermedi... -
BICEP CURL x LATERAL LUNGE (3x10)
Start standing with dumbbells in hands, curl the dumbbells up and keep them at your shoulders as you step into a lateral lunge on both sides. That is 1 full rep.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-20lbs
Advanced: 25-35lbs*modification: do just regular lateral lunges if y...
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SUPERSET: SUMO SQUAT x ROW + INCHWORM MC
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 5-15lbs
Intermediate: 20-35lbs
Advanced: 40-60lbs
