3.26 Wednesday | Home

 

Today we work back and biceps. Your heaviest working sets will be both Set 1 and 2

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Perform any bodyweight cardio of your choosing. Get warm

ARM SWINGS

30 seconds

Alt top arm

WALKOUT

30 seconds

Hold plank for an extra count

THORACIC ROTATION

60 seconds Switch arms halfway

 

Superset 1— 4X

Note- Perform movements back to back with 30 seconds rest between rounds.

EQUIPMENT
LONG LOOP BAND
DUMBBELLS

EXERCISES
15 reps LAT PULLDOWN
12 reps BENT OVER ROW PALMS FACING IN
30 second Rest

LAT PULLDOWN (Knees)

15 reps

If you have access to a pull up bar do assisted pull ups.

BENT OVER ROW PALSM FACING IN

12 reps

Shift hips back, keep spine and neck long. Row hands up and back to belly button

 

Superset 2— 3X

Note- Perform movements back to back with 30 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10-15 reps SINGLE ARM BENT OVER ROW each arm
10-12 reps LAT PULLOVER
60 second Rest

single arm bent over row

10-15 reps Building each round

Pull the DBs up and back to the space between your belly button and hip bone

LAT PULLOVER

10-12 reps Moderate-Heavy

Shoulders on the bench, lower your hips, lower weight until you feel a deep stretch

 

Circuit 3 — 3X

Note- Perform movements back to back. Both of these movements are to be done with a lighter load working to failure. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
LONG LOOP RESISTANCE BAND

EXERCISES
30 seconds BICEP STATIC HOLD & CURL each arm
30 seconds BENT OVER ROW RUNNING ARMS
30 seconds BLAST OFF PUSH UP
30 seconds Rest

bicep static hold & curl

30 seconds Light-Moderate
I’d use a pair of 12.5-15lb DBs

Keep that static elbow at a 90 degree angle

BENT OVER ROW RUNNING ARMS

30 seconds As Many Reps As Possible

Keep your neck and spine long

BLAST OFF PUSH UP

30 seconds

Modify by performing push ups every other rep

 

Cooldown

SIDE BODY STRETCH

30 seconds

Inhale as you reach up before leaning into your side body

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt sides

DOWNDOG STRETCH

30 seconds

SUPINE SPINAL TWIST

60 seconds

Switch halfway

 
Upper Body, Back and BicepAngela Fales