DOWNLOAD TODAY’S WORKOUT SPREADSHEET HERE:DAY 3 Get The Sheet! BENCH DIPS Keys to Success For This Exercise: Place your hands on the edge of a bench and lower yourself at a 90 degree angle Feet are straight out in front of you 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 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 a normal plank- they should be about shoulders width apart 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 lowering the weight behind your head
