John

Another Great workout, thank you 💪😉

Denise Aguiar

- As heavy as you can without compromising form
- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Back Day

- Keep your chest pressed into the pad
- Pull the handle back keeping your elbow tucked in close to your body 
- Squeeze your back into your rips until you feel your lats
 ( side of your body in between your hips and your armpit )
- Pause at contraction then slowly return to starting position

Single Arm Seated machine row

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Dead’s and Hammers

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

- Palms facing your body in a modified hammer curl motion 
- Curl up to your chest 
- Engage your bicep at the top 
- Keep your core tight
- Release and repeat

Standing inside bicep curls

CURLS & PULLDOWNS

- 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

- Banded or use an assisted machine if you have access to one
- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up W/ Pad

PULL & FLY

TODAY WAS A GOOD DAY 
Back Bi’s & Core

BABY GOT BACK
Lat’s Dead’s & Curls

PUSH BACK
Back Bi’s & Core

BACK ATTACK
Lat focused Lower Back & Core

BACK AT IT AGAIN
Back Bi’s & Core

IT’S A DOOZY
Shoulders Chest & Core

Dany

JUST ADD WATER
Chest Delts & Core

Challenging 
Started with the bar then 10lbs last two sets

TODAY WAS A GOOD DAY Back Bi’s & Core

Community

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