4.22 Tuesday | Gym

 

Upper body back and biceps. In today’s upper body we build weight and move some high volume. Let’s get to it!

Warm Up

WALKING WARM UP

10 Minutes

I like to walk for 5-10 minutes before to get warm

INCHWORM

30 seconds

Hold plank for an extra count. Shoulders stacked over wrists

THORACIC ROTATION

30 seconds

Switch sides halfway

circle arm swing

30 seconds

Alt directions

 

Set 1 — 3X

Note- Perform one exercise building in weight each round if able to maintain the suggested rep range. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10-12 reps SINGLE ARM BENT OVER ROW each side
60 seconds Rest

SINGLE ARM BENT OVER ROW

10-12 reps Heavy

Keep building. Row up and back towards the bottom of your ribs

 

Set 2 — 4X

Note- Perform one exercise to failure. Build weight when able. Repeat 4 rounds.

EQUIPMENT
LAT PULLDOWN

EXERCISES
8-10 reps LAT PULLDOWN
60 Seconds Rest

LAT PULLDOWN

8-10 reps Heavy

Think about sitting tall as you pull own to the bottom of the chin-top of the collarbone.

 

Superset 3 — 3X

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

EQUIPMENT
CABLE

EXERCISES
12-15 reps STRAIGHT ARM LAT PULLDOWN
12-Failure BICEP CURL
30 seconds Rest

STRAIGHT ARM LAT PULLDOWN

12-15 reps Moderte Load

Maintain a soft bend in your elbows. Create a big stretch with elbows near your ears.

BICEP CURL

12-Failure Reps
Moderate-Heavy

Modify by using a pair of DBs and alternate hands if form is compromised

 

Circuit 4 — 3X

Note-Perform movements back to back with little to no rest between. Repeat 3 rounds quickly.

EQUIPMENT
RACK
BALL
MAT

MACHINE
10 reps SUPINE BODYWEIGHT ROW
10 reps WEIGHTED SINGLE LEG JACKKNIFE each side
20 reps CRUNCH TO TOE REACH
10 reps REVERSE PLANK MTN CLIMBERS
Repeat

SUPINE BODYWEIGHT ROW

10 reps

Alternative-TRX

WEIGHTED SINGLE LEG JACKKNIFE

10 reps each side

If not weighted ball is available use a DB and actively press it into the bent leg

WEIGHTED CRUNCH TOE REACH

20 reps

Knees should float just off the floor as you press back

REVERSE PLANK MTN CLIMBERS

10 reps

Hips high, exhale as you drive knee to chest

 

Cooldown

SIDE BODY STRETCH

30 seconds Alt sides

Inhale and reach up before you lean into your side body

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

Chin up, gaze forward

CHILDS POSE TO FROGGER

30 seconds

Thread the needle

60 seconds

Switch directions halfway

 
Upper Body, Back and Bicep, CoreAngela Fales