Stand close to the machine, grab the attachment, keep your core engaged as you pull the rope up, hands right below your chin and elbows slightly above your head!
Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
*Modification: Upright row with dumbbells
Up Next in WEEK 19 DAY 1: FULL BODY
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HAMSTRING CURL (4x12)
There are a few different machines in the gym for this- you can do them seated like me, or lying! If seated, place your ankles on top of the padded bar. Engage your core, and use your hamstrings to press down on the bar & think about curling it down underneath you. Use the resistance of the weigh...
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LAT PULL DOWN (4x12)
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!
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs*Modification: do tricep extensions with dumbbells
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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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