Workout Instructions
A1:
Lateral Pull Down - Single Arm
3 sets, 8 - 12 reps
Cues
- Pull the bar down until it reaches your upper chest or touches the top of your chest.
- At the bottom of the movement, your lats should be fully contracted.
- Keep your body stable during the exercise and avoid using momentum to swing the bar down.
- Squeeze your shoulder blades together as you perform the pull to engage your back muscles effectively.
B1:
Row Machine
3 sets, 8 - 12 reps
Cues
- 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.
C1:
Pull Ups
3 sets, 8 - 12 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.
D1:
Pull Over
2 sets, 12 - 15 reps
Cues
- Start with your arms extended forward and parallel to the ground.
- Keep your chest up and shoulder blades retracted and depressed (squeezed together and pulled downward) throughout the movement.
- Keep your body stable during the exercise and avoid using momentum to swing the bar down.
E1:
Preacher Bicep Curl
3 sets, 10 - 15 reps
Cues
- Use an underhand grip.
- Your elbows should be just above the edge of the bench and maintain stationary throughout the movement.
- Keep your body stable during the exercise and avoid using momentum to swing the weight up.
F1:
Cable Bicep Curl
3 sets, 10 - 15 reps
Cues
- Start with your arms fully extended forward and parallel to the ground.
- Keep a slight bend in your elbows to reduce stress on the joint.
- Keep your body stable during the exercise and avoid using momentum to swing the weight up.