2.20 Thursday | Gym

 

Todays workout includes back and biceps.

Warm Up

CARDIO WARM UP

5 minutes

I like to walk for 5 minutes and if I still have lingering soreness I like to add more time.

LOW LUNGE CROSSBODY TWIST

30 seconds Alt legs and arms

Gaze follows your reaching arm. Big exhale as you you twist.

ARM SWINGS

30 seconds

Alt top arm

PULL APART

30 seconds

The closer the hands the more challenging. Pull the band to the top of the chest.

 

Superset 1 — 3X

Note- Perform exercises back to back. Rest 30 seconds. Repeat.

EQUIPMENT
BENCH
DUMBBELLS
BARBELL

EXERCISES
15 reps INCLINE REAR DELT FLY
12 reps BENT OVE ROW neutral grip
Rest 30 seconds. Repeat.

INCLINE REAR DELT FLY

15 reps very light
i’ll work with 5-10lb DBs

Option to turn palms to the floor

BENT OVER ROW
(NEUTRAL GRIP)

3-5 reps Heavy
I’ll work around 95-135lbs

Neck and spine long. Pull barbell to lower abdomen. Modify with DBs

 

Superset 2 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Increase weight in the Seated Row when able.

EQUIPMENT
CABLE
DUMBBELLS

EXERCISES
10-15 reps SEATED ROW
12-Failure ZOTTMAN CURL
30 seconds Rest

SEATED ROW

10-15 reps Heavy load
I’ll work around 60-90lb DBs

ZOTTMAN CURL

12-Failure reps


I’ll work around 15-17.5lb DBs and increase if able.

 

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds.

EQUIPMENT
CABLES

EXERCISES
12-15 reps STRAIGHT ARM PULLDOWN
15 reps CABLE FACE PULL
30 seconds Rest. Repeat 3 rounds.

STRAIGHT ARM PULLDOWN

12-15 reps Moderate load

Maintain soft elbows as you pull hands wide to the side of your thighs.

CABLE FACE PULL

15 reps Light load

Leading with your elbows, keep neck in line with your spine.

 

Superset 4 — 4X

Note- This is super quick, two exercise no rest between. Rest 40 seconds, which is crazy fast. Start again. You may need to drop weight to maintain this burnout.

EQUIPMENT
DUMBBELLS

EXERCISES
8 reps BICEP CURL
8 reps TOP 1/2 BICEL CURL
40 seconds Rest. Repeat. 4 rounds.

BICEP CURL

8 reps
I’ll work around 10-15lb DBs

As these begin to become difficult, alternate arms before dropping weight

TOP 1/2 BICEP CURL

8 reps
I’ll work around 10-15lb DBs

 

Cooldown

STAR STRETCH

30 seconds

Alt arms to leg. Hold the bottom of a few reaches for an extra count.

CAT COW

30 seconds

Inhale up, exhale as you pass through center into cow.

THREAD THE NEEDLE

60 seconds Alt sides

SUPINE SPINAL TWIST

60 seconds Alt sides

Sink into this stretch, do not rush it.

 
Upper Body, Back and BicepAngela Fales