Such a good workout! Not too much either.

Jessie

What an amazing workout! I really pushed myself in the best way possible!

Serena

Focusing our our back, rear delts and a few Biceps. 

Add weight if you’re able to when the reps decrease. If not, continue with the the higher amount of reps - make sure you slowly control and engage during each movement!

- Chin and chest up 
- Focus on pulling your elbows down and not allowing your arms to overpower
- these are wider grip - which are so great for your lats (harder) but exceptionally different than narrow or underhand grip pullups

Assisted pull-ups

- Pull the attachment in towards your body with a neutral grip
- 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 V-bar cable row

- 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

- using lighter set of dumbbells
- stand at a hinge in hips with chest parallel 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell rear delt flies

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

Cable bicep curls

- From standing wide stance position
- Push one kettlebell into the floor
- Row the other kettlebell to your side 
- Work both sides (8 each side)

Tuesday- Back Day Best Day

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