LAT PULL DOWN (4X12)
WEEK 4 DAY 6 - FULL BODY
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12s
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:
Beginner: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-90+ lbs
Up Next in WEEK 4 DAY 6 - FULL BODY
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LEG PRESS (4X12)
Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.
Weight Recommendations:
Beginner: 10-15lb plates on each side
Intermediate: 20-45lb ... -
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+... -
GLUTE FOCUSED HYPER EXTENSIONS (4x12)
Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...
