Workout Schedule – March

sit down on a bench, holding two db’s down below your legs by your feet, then lift out to the sides to 90 degrees squeezing back at the top of every rep, then back down to starting position.

perform overhand pull ups on the assisted pull up machine.

Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.

Cross arms, grab a cable in each hand, pull apart and squeeze your back when opening your arms.

Hold one DB down towards the ground and place the other hand on a bench. Pull dumbbell back towards your hip then return to starting position. Focus on pulling with your back and lat.

Using a barbell, overhand or underhand grip back rows, focus on pulling with your back each time, don’t let your arms take over.

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.