Hold the cable handle with an underhand grip and curl your hand toward your shoulder, keeping your elbow tucked tightly against your ribs.
Weight recommendations
Beginner: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-60+lbs
Up Next in WEEK 17 DAY 1: FULL BODY
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THRUSTERS (4x10)
Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+... -
CALF PRESS (3x12)
You can use the same squat press machine that you we're already on (adjust weight if needed- I like to go a little bit lighter for these) Start with your feet flat, press through the balls of your feet to elevate your heels. Go slow & controlled, especially on the return motion. Use mind muscle c...
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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-...
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