Workout Instructions
A1:
Pronated Pull Up3 sets, 6 reps
Cues
Use an overhand grip (palms facing away) with your hands slightly wider than shoulder-width apart.
- Maintain a firm grip throughout the exercise.
- Keep your body stable during the exercise and avoid using momentum to swing your body up.
- Squeeze your shoulder blades together as you perform the pull to engage your back muscles effectively.
- Keep your body stable during the exercise and avoid using momentum to swing your body up.
A2:
Close Grip Bench Press- 3 sets, 6 reps
Cues
Keep your shoulder blades retracted and pressed firmly into the bench.
- Take a deep breath and engage your core for stability.
- Lower the barbell slowly and in a controlled manner towards your mid-chest.
- eep your elbows at a 45-degree angle relative to your body.
B1:
Barbell Bent Over Row 3 sets, 8 reps
Cues
Lower the barbell until your arms are fully extended, allowing your shoulder blades to stretch at the bottom of the movement.
- Pull the handles all the way into your torso, contracting your back muscles fully at the top of the movement.
B2:
Single Arm Arnold Press3 sets, 8 reps
Cues
- Keep your shoulders back and down with a proud chest.
- Focus on full range of motion. Lower the dumbbell to your shoulder while maintaining control, and then press it overhead until your arm is full extended without locking your elbow.
C1:
Wide Grip Lat Pulldown3 sets, 12 reps
Cues
span>- Lower the handles until your arms are fully extended, allowing your shoulder blades to stretch at the bottom of the movement.
- Pull the handles all the way into your torso, contracting your back muscles fully at the top of the movement.
C2:
Rear Delt Fly3 sets, 12 reps
Cues
- Maintain straight arms, holding tension throughout the movement.
D1:
Tricep Dips3 sets, 8 reps
Cues
- Avoid swinging or using momentum to perform the exercise.
- Keep your body upright, and don't lean too far forward or backward.
- Focus on the mind-muscle connection, feeling the targeted muscles (triceps, chest, shoulders) engage throughout the movement.
- Perform the exercise in a controlled and deliberate manner.
D2:
Tricep Extensions 3 sets, 8 reps
Cues
Lower the handles until your arms are fully extended at the elbow.
- Glue the elbows by your side, like you are creating a rib sandwich with them.
