Exercise no. 1

Wide Grip Lateral Pulldown

4 sets of 10 reps

  1. Start by sitting at a lateral pulldown cable pulley. Keep your feet planted and adjust the knee holders (if available) to the correct height. Attach a wide bar to the pulley.
  2. Reach up and grip on the shorter angled portions on each side of the bar, with you palms facing forward. Lean back at a 25 – 35 degree angle with your chest sticking out. This will give your back a natural curve.
  3. Exhale while slowly pulling the bar down towards your chest. You should feel your back squeeze together at the bottom of the movement.
  4. Pause, then inhale while slowly letting the bar back up to the starting position.
  5. Repeat for the desired amount of reps.

Tip: Be sure to not swing with your back to pull the bar downwards. Be sure to also keep your back stable through the movement.

Exercise no. 2

Tricep Pushdowns

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Exercise no. 3

Lateral Raises

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Exercise no. 4

Barbell Squats

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Exercise no. 5

Barbell Deadlifts

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Exercise no. 6

Barbell Bench Press

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Exercise no. 7

Alternating Dumbbell Curls

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Athletes in This Workout

Linda Piyawadhanachai

I first got into weight lifting when I got hired into an office job. I found myself eating junk food and fast food all the time. I knew if I kept this up, I would later regret it in the future. I wanted to make a change and want to help others make a change too!
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Kiyan Sheikh

My goal is to inspire others to reach their fitness goals and become a confident, better version of themselves. Being fit doesn’t just mean going from fatty to lean, people that are lean also need help increasing things like their cardio or endurance.
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