Workout Instructions
A1:
Kneeling Lat Pulldown
3 sets, 8 reps
Cues
- Grip the bar with your hands slightly wider than shoulder-width apart, using an overhand grip.
- Create tension through lengthening the shoulder blades before the pull down.
- Keep your elbows pointed downward and close to your body during the pull.
B1:
Reverse Grip Bent Over Rows
3 sets, 8 reps
Cues
- Bend at your hips to hinge forward, maintaining a straight back. Keep your knees slightly bent for stability.
- Focus on squeezing your shoulder blades together as you lift, keeping your elbows close to your body.
- Lower the barbell back down in a controlled manner, fully extending your arms.
C1:
Lat Pullover
3 sets, 10 reps
Cues
- Take a step back from the cable, arms maintain length all the way through - big squeeze at the back.
- Extend your arms and lift the handle back to the starting position while exhaling.
- Maintain proper posture and avoid excessive arching of the lower back.
D1:
Wide Grip Row
3 sets, 10 reps
Cues
- Begin the exercise by pulling the handles towards your lower chest while keeping your back straight.
- Focus on squeezing your shoulder blades together as you pull.
- Keep your elbows pointed outward during the pull, and ensure they're higher than your hands.
E1:
Face Pulls
3 sets, 10 reps
Cues
- Grasp the rope handles with a neutral grip (palms facing each other)
- Begin by retracting your shoulder blades and pulling the rope handles toward your face.
- Keep your elbows high and out to the sides during the pull.
F1:
Superset - Incline Bicep Curls + Hammer Curls
3 sets, 8 + 8 reps
Cues
- Focus on squeezing your biceps as you curl the weights up.
- Keep your back against the bench and avoid any swinging or use of momentum.
- Begin the exercise by flexing your elbows and curling the dumbbells upward. Keep your upper arms close to your torso throughout the curl.
G1:
Superset - 1 min Plank + 10 Overhead Sit Ups
Cues
- Begin by getting into a push-up position with your elbows directly under your shoulders. Keep your body in a straight line from your head to your heels.
- Lie on your back with your knees bent, feet flat on the floor, and arms extended overhead.
- Engage your core and lift your upper body off the ground, reaching your hands towards your feet. Keep your upper arms close to your torso throughout the curl.
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