1.14 Tuesday | Gym
Upper body, back and bicep focused. A strong back supports our core, posture and improves our ability to lift heavier loads on leg day. Grab a friends, let’s get to it!
Warm Up
WALKING
5 Minutes
Get warm!
INCHWORM
30 seconds
Hold plank for an extra count before returning to standing
SUPERMAN
30 seconds
Exhale as you lift up
PULL APART LONG BAND
30 seconds
Closer the hands to more challenging. Pull until band hits the top of the chest
Set 1 — 4X
Note- Perform one exercise. Rest 30 seconds between rounds. Keep the volume high with a weight that is challenging.
EQUIPMENT
SEATED ROW
EXERCISES
10-15 reps SEATED ROW
30 seconds Rest
SEATED ROW
10-15 reps Moderate to Heavy
Build if able each round
Set 2 — 3X
Note- Perform one exercise. Rest 40 seconds between rounds. Increase reps if advanced enough. .
EQUIPMENT
PULL UP BAR
BENCH
EXERCISES
5 reps ECCENTRIC PULL UPS
40 seconds Rest
eccentric pull up
5 reps
Jump up as high as you can. Slow 4 count lower
Superset 3 — 3X
Note- Perform exercises back to back. Increase weight in exercises if able. Rest 30 seconds between rounds.
EQUIPMENT
CABLES
DUMBBELLS
EXERCISES
12 reps ROPE LAT PULLDOWN
10-Failure reps ALT. BICEP CURL
30 seconds Rest
ROPE LAT PULLDOWN
12 reps Moderate - Heavy
Sit tall, elbows pull wide & down to your sides
Alternative- Lat pulldown with long bar
ALT. BICEP CURL
10-Failure reps Moderate
Keep elbows near to your sides as you press down to full extension.
Core Circuit 4 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds.,
EQUIPMENT
CABLE
MAT
EXERCISES
16 reps CABLE CRUNCH
12 reps DIAMOND SIT UP
16 reps BICYCLE CRUNCH
30 seconds Rest
CABLE CRUNCH
16 reps Heavy as able
Alternative- Lying leg raises or hanging leg raises
DIAMOND SIT UP
12 reps
Modify by performing a crunch
BICYCLE CRUNCH
16 reps
Slow down today with these exhale as you cross and crunch
Cooldown
SHOULDER STRETCH + HIGH ELBOW
30 seconds Alt arms
DOWN DOG
30 seconds
THREAD THE NEEDLE
30 seconds Alt sides
CAT COW
30 seconds