Workout Instructions
A1:
Chin Ups
4 sets, 4 reps
Cues
- Place your hands shoulder-width apart with palms facing towards you.
- Pull shoulder blades down and back towards your spine as you lift.
- Avoid swinging and use a slow, controlled motion.
B1:
Single Arm Neutral Grip Press
4 sets, 10 reps (each side)
Cues
- Elbow close to the body
- Engage your core
- Lower the dumbbell with control to maintain proper form
C1:
Standing Shoulder Press
3 sets, 8 reps
Cues
- Keep your abs and glutes tight throughout the exercise to stabilise your body and maintain good form.
- Make sure to keep your elbows under the bar as you press upwards, as this will help you engage the correct muscles and avoid injury.
- Lower the barbell with control, avoiding any bouncing or dropping. This will help you maintain proper form and prevent injury.
D1:
Underhand Grip Cable Row
4 sets, 10 reps
Cues
- Throughout the exercise, focus on maintaining a straight back to avoid putting unnecessary strain on your lower back.
- Before starting the row, engage your core muscles by bracing your abs and glutes.
- Initiate the row by pulling the cable attachment towards your midsection, focusing on squeezing your shoulder blades together at the top of the movement.
E1:
Bicep Curls
4 sets, 12 reps
Cues
- Keep your elbows close to your body
- Before starting the curls, engage your core muscles by bracing your abs and glutes.
- As you curl the weight towards your chest, focus on squeezing your biceps at the top of the movement.
D1:
Tricep Pushdowns
4 sets, 12 reps
Cues
- Keep your elbows close to your body
- Before starting the curls, engage your core muscles by bracing your abs and glutes.
- As you curl the weight towards your chest, focus on squeezing your biceps at the top of the movement.
