Yara

Burning on my failures. 
Solid upper body pump! Thanks

Emily U

Treadmill incline walk

Perform both movements back to back before taking a break

Pull ups or assisted pull ups! Make sure you go slow & maintain control.

Pull-ups

- Begin with hands on the bars and kneeling in the pad
- Lower down until your arms are bent to 90 degrees
- Extend elbows to lift back up

Assisted dip machine

Pull ups/ dips superset

Perform both movements back to back before taking a break.

*Go heavier each set as you drop reps*

- 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

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

Lat pulldowns/ bicep curl superset

*go heavier each set as you drop reps*
- 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

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press

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

Dumbbell lateral raises

Db shoulder press/ lateral raise superset

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Week 1 day 2 Upper body

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