Stand facing the cable machine and, keeping your arms locked straight, pull the bar from shoulder height down to your thighs using your back muscles.
Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
*Modification: Upright row with dumbbells
Up Next in WEEK 17 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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INCLINED CHEST FLY (4x12)
Lie back on an incline bench holding dumbbells above your chest with a slight bend in your elbows. Open your arms wide in a controlled arc, then squeeze your chest to bring the weights back together.
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced: 25... -
SINGLE TO DOUBLE SHOULDER PRESS (3x10)
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!
Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb du...
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