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SIX WEEKS STRONG

HAMMER CURL (3x12)

13s

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

Up Next in WEEK 4 DAY 3: BACK & BICEPS

  • CABLE FACE PULL (3x15)
    00:18
    CABLE FACE PULL (3x15)

    CABLE FACE PULL (3x15)

    Start standing, core engaged, with the attachment in hand. Pull the rope towards your face while opening up your chest as your elbows come high to the side of your head.

    Weight Recommendations:
    Beginner: 5-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: you can also use a band ...

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