- Lat pulldown (wide)
- Seated cable row 

Superset:
- Bent over dumbbell rows
- Face pulls

Superset: 
- Cable curl
- Zottman curl 

Ab blaster circuit

- 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

Lat pulldown (wide)

-Sit at a cable row station
-With a slight bend in your knees and handle in hand row the handle to your abdomen
-Release and repeat

Seated cable row

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

Bent over dumbbell rows

- Pull the cable towards your face with elbows flared outward

Face pulls

Superset

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable curl

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

- Bring your knee toward your chest as you rotate your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Sitting on your butt with your legs elevated 
-Raise your knees towards your chest then extend your legs as you lower them
-Transition into a V-up

Knee up to V-up

-Sit on your butt with a ball in your hands and your feet elevated and bent off the ground
-Twist from side to side tapping th e ball n the ground back and forth

**The weight is completely optional!**

Russian Twist

- Keep your core engaged 
- Bring one elbow to the floor followed by the other
- Reverse motion to return to the initial position

Elbow drop plank

-Lay on your back kicking your legs up and down opposite of each other 
-Keep the core tight

Day 3 Gym - Upper/ Pull

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