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DAY 3

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

 
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