Radojko

IVAN PRADO

Tony

Robert

- Grab the V-bar with a neutral grip 
- Pull down towards the top of your chest
- Keep your elbows close to your body 
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

V-bar close grip lat pulldown

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

Seated cable row

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell side raise

- Begin with bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

W1 / D3
Upper body 2

Roberto Reyes

W1 / D1 
Upper body 1

Dropped the weight, adjusted a slow and controlled tempo and it was beautiful! 👍🏻

W1 / D3 Upper body 2

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