Full Body - Push & Pull focus
Following your feedback that the previous bench press was too heavy, we've adjusted the load today. This session balances horizontal and vertical push-pull movements to develop the chest, back, and shoulders.
Warmup
(3)Rowing Machine
Maintain a steady pace to warm up the entire body, especially the back and shoulders.
Arm Circles
Perform large controlled circles forward and backward to mobilize the shoulder joints.
Cat-Cow Stretch
Move between arching and rounding your back to warm up the spine and core.
Main Workout
(7)Barbell Squat
Weight is total bar weight. Maintain a neutral spine and lower your hips until your thighs are parallel to the floor before driving back up through your heels.
Barbell Bench Press
Weight is total bar weight. Based on your feedback, use a lighter load today. Lower the bar slowly to your chest and press up with control.
Barbell Bent Over Row
Weight is total bar weight. Hinge at the hips with a flat back and pull the barbell toward your lower ribs, squeezing your shoulder blades together.
Incline Dumbbell Bench Press
Weight is per dumbbell. Set the bench to a 30-45 degree incline and press the weights upward until your arms are fully extended over your upper chest.
Dumbbell Lateral Raise
Weight is per dumbbell. Raise the dumbbells out to your sides with a slight bend in the elbow until they reach shoulder height.
Triceps Rope Pushdown
Weight is per side of the cable. Keep your elbows tucked at your sides and extend your arms downward, flaring the rope at the bottom of the movement.
Cable Face Pulls
Weight is per side of the cable. Pull the rope toward your forehead while pulling the ends apart, focusing on the rear deltoids and upper back.
Cooldown
(3)Doorway Chest Stretch
Place your forearms on the door frame and lean forward gently to stretch the pectoral muscles.
Child's Pose
Kneel on the floor and sit back on your heels, reaching your arms forward to stretch the lats and lower back.
Cross-Body Shoulder Stretch
Pull one arm across your chest and hold to stretch the lateral and posterior deltoids.