Workout Instructions
A1:
Seated Row
4 sets, 12 reps
Cues
- Sit on the seat of a rowing machine with your feet flat on the footrests and your knees slightly bent. Grasp the handles with an overhand grip, hands shoulder-width apart.
- Pull the handles toward your torso by retracting your shoulder blades and squeezing your back muscles.
- Pull the handles until they touch your lower ribcage, ensuring your elbows drive back and stay close to your body.
B1:
Lat Pulldown
4 sets, 12 reps
Cues
- Sit on the seat of the lat pulldown machine with your knees secured under the pads. Grasp the bar with a wide, overhand grip, slightly wider than shoulder-width apart. Keep your chest up, shoulders back, and a slight arch in your lower back.
- Pull the bar down towards your chest by depressing your shoulder blades and engaging your lats. Focus on pulling with your elbows, aiming to bring them down and back towards your sides.
- Lower the bar back up in a controlled manner, allowing your arms to fully extend but maintaining tension in your back muscles.
C1:
Smith Machine Overhead Press
4 sets, 10 reps
Cues
- Stand with your feet shoulder-width apart under the Smith machine bar. Position the barbell at shoulder height or slightly lower, resting on the front of your shoulders.
- Press the barbell overhead by extending your arms fully. Focus on pushing the barbell upwards in a straight line, keeping your wrists aligned with your elbows throughout the movement.
- Keep your core engaged and your torso stable throughout the movement.
C2:
Dumbbell Lateral Raise
4 sets, 10 reps
Cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with a neutral grip
- Lift the dumbbells out to the sides until they reach shoulder height. Keep your arms straight but avoid locking your elbows. Focus on using your shoulder muscles to lift the weights, rather than using momentum.
- Avoid letting the weights drop quickly, and maintain tension in your shoulder muscles throughout the entire range of motion.
D1:
Cable Face Pulls
4 sets, 15 reps
Cues
- Pull the handles towards your face by retracting your shoulder blades and squeezing your upper back muscles.
- Keep your elbows high and wide throughout the movement, aiming to bring them out to the sides.
- Imagine trying to squeeze a pencil between your shoulder blades at the end of the movement to fully engage the rear deltoids and upper back muscles.
E1:
Bicep Curls
4 sets, 10 reps
Cues
- Keeping your upper arms stationary, exhale as you bend your elbows and curl the dumbbells towards your shoulders. Focus on contracting your biceps throughout the movement.
- Maintain tension in your biceps even as you lower the weights.
- Avoid swinging your body or using momentum to lift the weights.
F1:
Assisted Chin Ups
4 sets, 10 reps
Cues
- Begin by attaching a resistance band or using an assisted chin-up machine to provide assistance.
- Pull yourself up towards the bar by bending your elbows and squeezing your shoulder blades together.
- Inhale as you slowly lower yourself back down to the starting position, fully extending your arms. Maintain control throughout the descent, resisting the urge to drop quickly.
