Workout Schedule – June

Using a bar on the cable machine, sit down and hold it with your palms up. Pull the bar towards your chest while squeezing your back each time.

Using the rope on the cables, stand away from the cable bent over slightly with a flat back. Grab the rope with one arm, pull towards hip, then return to starting position. Keep your arm straight and pull with your back.

Using the rope machine, place one hand on the rope and pull down, squeezing your back each time you pull. Do multiple reps with one arm, then switch arms and repeat.

Using the rope on the cables, stand away from the cable bent over slightly with a flat back. Grab the rope with one arm, pull towards hip, then return to starting position. Keep your arm straight and pull with your back.

Using two handles on the lat pulldown machine, alternate pulldowns, squeezing lat at the bottom.

Using a triangle shaped cable attachment, sit in front of the cable and place both hands on the handles. Pull the handle towards your chest, squeezing your shoulder blades together then return to starting.

Using the incline T-bar row machine, place both hands on the handles with your belly on the bench. Pull towards your chest, squeezing your back at the top, then return to starting position.

Hold two dumbbells in your hands and squat down so both knees are bent (dumbbell will hang by ankles.) Then pull up towards body squeezing back (like you’re pulling your pants up) and return to starting position.