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DAY 10

BENCH DIPS

 

Keys to Success For This Exercise:

 

Your dip should be at a 90 degree angle

 

Bring your feet closer if needed

 

SQUAT / HAMMER CURLS

 

Keys to Success For This Exercise:

 

Push through your heels and drive your knees outward during the squat

 

Curl up as you stand up, be slow and controlled on your curl on the way up and as you lower the weights

 

PLANK – SHOULDER TOUCH

 

Keys to Success For This Exercise:

 

Bring feet slightly wider than your shoulders which is slightly wider then a normal plank

 

Hold your body tight and don’t allow yourself to sway back and forth

 

LAT PULLDOWN

 

Keys to Success For This Exercise:

 

Squeeze your back muscles (lats) together as you pull the bar down

 

Bring the bar all the way down to complete the movement

 

ROMANIAN DEADLIFT

 

Keys to Success For This Exercise:

 

With your feet shoulder width apart, grab the bar on outside of your legs

 

Lift the bar as close to your legs as possible, squeeze your glutes and core as you raise up

 

LUNGE GALLOP

 

Keys to Success For This Exercise:

 

Hold your chest up and out, back straight, core tight

 

Push through your heels and bring your knee as low as you can without touching the ground

 

EZ BAR PREACHER CURLS

 

Keys to Success For This Exercise:

 

Place your elbows on the inside of your needs

 

Curl up slowly and controlled and lower the bar with control

 

OVERHEAD TRICEP EXTENSION

 

Keys to Success For This Exercise:

 

Keep elbows out and level

 

Bend at the elbows dropping the weight behind your head

 
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