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!
Weight recommendation:
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs
*Modification: do bent-over dumbbell rows
Up Next in WEEK 3 DAY 1: GLUTES & BACK
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REVERSE LUNGES (3x8) PER SIDE
Start standing with weights in hand, step back into a reverse lunge. Do alternating legs!
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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SEATED CABLE ROW (3x8-10)
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: 20-45lbs
Intermediate: 50-75lbs
Advanced: 80-1... -
SHOULDER PRESS (3x8)
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Weight Recommendation:
Beginner: 5-7lb
Intermediate: 10-15lb
Advanced: 20-35+lb
