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Personal Trainer Transformation Guide: Exercise 5!

This manual will teach you everything you must do to have a great body.



Pull-Ups (Wide Grip):

  • Start with your hands as wide as the bar will let you go.
  • Bend you knees and cross your legs for balance.
Completing the movement:

  • Pull up until your chin is above the bar.
  • Exhale on the way up.
  • Without pausing at the top, slowly lower yourself.Ø Be sure to lower yourself until your arms are not bent.

Wide-Grip Lat Pulldowns:

  • Sit with your back straight and grab the ends of the bar.
  • Your feet should be flat on the ground.
Completing the movement:

  • Pull the weight down to your upper chest and exhale as you are pulling down.
  • You may lean back slightly to complete the lift. Be sure not to lean back to far or it will put strain on your lower back.
  • Without pausing, slowly let the weight return to the starting position and inhale.

Bent-Over Row:

  • Place one hand and one knee on the bench.
  • Pick up the weight without letting your back curve.
  • Make sure that your shoulders do not tilt, they should be straight and inline with each other.
  • Keep your head up and look straight forward to keep proper form.
Completing the movement:

  • Slowly raise the weight until it touches your chest.
  • Exhale as you pull the weight up to you.
  • Without pausing, lower the weight and inhale as you count to three.
  • Repeat with the other arm.