Great mix of killer moves! Feeling strong! 💪🏼🤩

Courtney

So good!!! Upped my weights on a few. Fun to see improvements.

Jessie

Nancy

- Pull the attachment in towards your body 
- Keeping your body neutral and core engaged
- Elbows drive outward, squeezing shoulder blades
- Pause at contraction then slowly return to starting position

Seated rope cable row

Seated dumbbell row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

- Pull the cable towards your face with elbows flared outward

Face pulls

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Grip handles with your palms up, arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual cable curls

- Grip handles with your palms down , arms out to a T
- Bend at the elbows curling the handles in toward your head and shoulders
- Slowly extend back to starting position

Dual reverse cable curls

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Wednesdee-
Back & biceps 💪🏽

Allll week I look forward to a rest day and then on rest day I look forward to Mondee! Ahhh the circle of life 🤪

Well that was a fun way to start the day! 👏🏼

Kelsi Fullmer

Mondee-
Quads n Booty n Core

Money can't buy muscles. You gotta earn that shiz! 💰💪🏼🤩

Welcome to try on Tuesday, where I try to complete this workout- on Tuesday

Wednesdee- Back & biceps 💪🏽

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