Workout Instructions
A1:
Bent Over Barbell Row
2 sets, 8-10 reps
Cues
- Stand with your feet hip-width apart and grasp a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend at your hips to hinge forward, keeping your back straight, exhale as you pull the barbell toward your lower chest or upper abdomen, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the movement to fully engage your back muscles.
B1:
Unilateral Cable Pulldown
2 sets, 10-15 reps
Cues
- Position yourself with a shoulder-width stance, facing the cable machine.
- Squeeze your latissimus dorsi at the bottom of the movement to fully engage your back muscles.
- Inhale as you slowly release the handle, extending your arm back to the starting position.
C1:
Unilateral Chest Supported Low To High Row
2 sets, 8-12 reps
Cues
- Set up the chest-supported row machine with the chest pad at the appropriate height.
- Retract your shoulder blades (pull them back) before initiating the rowing motion.
- Exhale as you pull one handle towards the lower part of your ribcage.
D1:
Standing D-Handle Cable Bicep Curl
3 sets, 8-12 reps
Cues
- Stand facing the cable machine with your feet shoulder-width apart.
- Squeeze your biceps at the top of the movement to maximize muscle engagement.
- Inhale as you slowly lower the D-handle back to the starting position.
E1:
Seated Cable Rear Delt Fly
2 sets, 13-15 reps
Cues
- Sit on a bench or chair facing a cable machine with a low pulley.
- Exhale as you open your arms to the sides in a wide arc, leading with your elbows.
- Squeeze your shoulder blades together at the back of the movement to fully engage your rear delts.
