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SIX WEEKS STRONG

STRAIGHT ARM PUSH DOWN (3x12)

22s

Bend your torso slightly forward & extend your arms up to grab the ropes/bar while you keep a slight bend in your elbows. Engage your core & your lats. Keeping your arms practically straight, pull the ropes/bar down towards your thighs, then slowly released to starting position.

Weight Recommendation:
Beginner: 10-20lbs
Intermediate: 20-50lbs
Advanced: 50-80+lbs

Up Next in WEEK 2 DAY 3: BACK & BICEPS

  • HAMMER CURL (3x10)
    00:13
    HAMMER CURL (3x10)

    HAMMER CURL (3x10)

    Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards each other and then slowly return the motion to starting position.

    Weight Recommendations:
    Beginner: 5-10lbs
    Intermediate: 12-20lbs
    Advanced: 25-45lbs

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