WebCable row 4x8-12 Close grip pull down 3x8-12 DB row 3x6-8 Lat pull overs 3x10-20 EZ bar curls 4x8-12 ... Hammer curls 4x8-12 Reverse grip curls 2x AMAP Shoulders: DB OHP 4x6-10 Cable front raise 2x10-20 Lateral raise 6x10-30 Reverse pec dec fly 4x10-12 Shrugs 4x6-10 Face pulls 2x12-20 Legs: Squat 5x5 RDL 3x10-12 Leg press 3x8-12 Web4. Lateral raise 5. Cable push downs 6. Skull crushers 1. Bent-over barbell row 2. Chin up 3. Neutral grip lat pull-downs 4. Barbell curl 5. Preacher curl 1. Back squat 2. Deadlift 3. Bulgarian split squat 4. Hamstring curl 5. Leg extension 6. Standing calf raises Consider adding steady state cardio and/or HIIT cardio up to 2x per week
Lifting: Option 1 - 4 days/week - 2 on, 1 off
WebSep 23, 2024 · Here are step-by-step instructions of the cable pulldown. Sit on the machine bench and adjust the leg support padding accordingly. Choose your weight and grip the … WebStart by using the inside handle grips and keep your bottom on the seat. Engage your lats as you pull the lever down toward your chest. Exhale as you pull the weight down and inhale on the way back up. Think, “exhale with exertion.”. Keep your elbows in close to the body and maintain control as you lift and lower the weight. new cell phone service providers
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WebAmazon.com. Spend less. Smile more. WebJul 25, 2024 · And the Winner Is... Looking at the evidence, the front pull-down is the clear-cut winner when compared to the rear version. Not only is the muscle activation to the latissimus dorsi similar or better when performing the exercise to the front, the risk of potential shoulder injuries, neck injuries, or nerve injuries is also reduced. WebNov 9, 2024 · 1. Setting Up. The starting position begins next to a cable machine with a lat pulldown bar. You’ll stand upright and grab the barbell with a shoulder-width pronated grip (palms facing away). Hinge your hips … internet adapter for blu ray player