DOWNLOAD TODAY’S WORKOUT SPREADSHEET HERE:DAY 10 Get The Sheet! CABLE BICEP CURLS Keys to Success For This Exercise: Hold core tight, back straight and tight, squeeze your glutes for stabilization Head and neck relaxed Lift heavy enough that you feel tired, not too heavy that you are pulled forward and rock back and forth Squeeze at the top of your curl to complete the movement CABLE ROPE CURLS (W/ DUMBBELL) Keys to Success For This Exercise: You can use a rope cable, resistance band, or dumbbell for this exercise Keep core tight, head and neck relaxed, and don’t let your body sway You can sit or stand for this exercise CLOSE GRIP PUSH UPS Keys to Success For This Exercise: Make a diamond on the floor with your pointer finger and thumb directly under your sternum Bring your chest all the way to the floor then push back up OVERHEAD TRICEP EXTENSION Keys to Success For This Exercise: This exercise can be completed with dumbbells, rope cable, or resistance band Keep core tight, back straight, head and neck relaxed. Elbows should be out and level – make sure your arms arent touching your ears Increase weights in increments of 5 on each set. CABLE GLUTE KICKBACKS Keys to Success For This Exercise: Lean over far enough to make sure you aren’t lifting the weight with your lower back Squeeze your core and glutes Keep head and neck relaxed TRICEP PULLDOWNS Keys to Success For This Exercise: Bring one leg forward and lean forward slightly Keep core tight, back straight, head and neck relaxed Squeeze at the bottom of the motion
