4.22 Tuesday | Home

 

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

BODYWEIGHT WARM UP

3 Minutes

I like to move through bodyweight movements for 3 continuous minutes

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

 

Superset 2 — 3X

Note- Perform exercises back to back.. Build weight when able. Repeat 3 rounds.

EQUIPMENT
LONG LOOP BAND
MAT

EXERCISES
12-15 reps BACK LYING PULLOVER
12 reps BICEP CURL
30 Seconds Rest

BACK LYING PULLOVER

12-15 reps

Double up or choke up on bands to increase intensity

BICEP CURL dumbbells

12 Reps
Moderate-Heavy

Modify by alternating arms

 

Superset 3 — 3X

Note-Perform movements back to back.. Repeat 3 rounds.. If you do not have long loop bands, Repeat 4 rounds of DB exercises

EQUIPMENT
LONG LOOP BAND
MAT

EXERCISES
15 reps LAT PULLDOWN
10-12 reps BENT OVER ROW PALMS FACING OUT
30 seconds Rest

LAT PULLDOWN

15 reps

Leading with your elbows pull band to the collarbones

BENT OVER ROW PALMS FACING OUT

10-12 reps Moderate-Heavy

Keep neck in line with the spine. Pull DBs to lower abdomen

 

Core Circuit 4 — 3X

Note-Perform movements back to back.. Repeat 3 rounds..

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
10 reps WEIGHTED SINGLE LEG JACKKNIFE each side
20 reps CRUNCH TO TOE REACH
10 reps REVERSE PLANK MTN CLIMBERS
Repeat

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