ShapeFit.com

[Guts]

Cable exercises:

Pronated, Medium Grip Seated Row

Face Pulls

Low Pulley External Rotations

High-to-Low Cable Woodchops

Pull-throughs

Pulldown Abs

Single Arm Low Pulley Cable Row to Abdomen

Theraband External Rotations

Also any tips on sitting up straight? Like when I do it it sort of hurts and like needs to be against something flat and then I forget myself and then slack again...But been trying to keep back straight and head up!

[swanso5]

Pronated, Medium Grip Seated Row - chest supported bb row or bent row

Face Pulls - rear delt db raise or try the doing a face pull w/ db's in a rear delt raise bent over type position

Low Pulley External Rotations - just use a db

High-to-Low Cable Woodchops - they have since replaced these so search "dead bug series mike robertson" and do them instead

Pull-throughs - stiff legged deadlifts

Pulldown Abs - they have since rerplaced these with side ab braces

Single Arm Low Pulley Cable Row to Abdomen - db row leaning on a bench

Theraband External Rotations - buy a band they're 10 - 20 dollars

You'll do it from habit so just do the best you can and limit slouching///maybe set up your desk accordingly
- desk and chair to be set up so that when you sit your elbows rest comfortably on the bench but pointing straight down to the floor
- computer screen being directly in front of eyes so you don't have to look up or down at it
- seat ht needs to allow your feet to sit flat on the floor with knee at 90 degrees
- make sure you are sitting directly in front of computer with no twisting etc