Stand with your feet hip-width apart, holding a dumbbell in each hand. Hinge forward at the hips with a flat back, keeping your core engaged and elbows tucked close to your sides. Start with your arms bent at 90 degrees, then extend the dumbbells straight back, squeezing your triceps at the top. Slowly return to the starting position with control, keeping your upper arms still throughout the movement.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
Up Next in WEEK 15 DAY 4: UPPER BODY
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CABLE TRICEP PUSH DOWN (4x12)
Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!
Weight recommendations:
Beginner: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-60+lbs*Modification: do tricep extensions with dumb...
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SEATED ROW (4x12)
Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight Recommendations:
Beginner: 10-15lbs plates on each side
Intermediate: 20-...
