Warm Up

RB ISOLATED LAT PULLDOWN
4 sets of 12 reps

RB CLOSE GRIP PULLDOWN
4 sets of 12 reps

ALTERNATING DB CURLS
4 sets of 12 reps ea side

BENT OVER DB ROWS
4 sets of 12 reps

CROSS CHEST HAMMER CURLS
4 sets of 12 reps ea side

Static Stretches

NOTES:
Perform all sets of the exercise before moving on to the next exercise.

Try to rest for 60-90 seconds between sets, but if you feel lightheaded or need to rest for a little bit longer, then please do! I don’t want you passing out or anything.

When doing back exercises, try to visualize your back doing the motions — your arms should not be feeling it more than your back! Back is one of the hardest areas to form a mind to muscle connection, so really focus during these!

Keep track of the weights that you use — you’ll upload it using the daily check in link below so that way we can make sure that you’re making progress.

Each exercise has written step by step instructions in the video description!

Make sure to do the warmup and the stretching at the end!