1.14 Tuesday | Home
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
bodyweight warm up
3 Minutes
Get warm! Perform bodyweight movements of your choosing
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
CNS Prep Superset 1 — 2X
Note- Perform exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
LONG BAND
EXERCISES
16 reps BENT OVER ROW RUNNING ARMS LONG BAND
30 seconds Rest
BENT OVER ROW RUNNING ARMS LONG BAND
16 reps quick
Chock up or double up on bands to intensify the movement
BENT OVER ROW + FLY
8 reps Light load
I’d use a pair of 12.5lb DBs
Row + Fly= 1 rep
Superset 2 — 3X
Note- Perform exercises back to back. Rest 40 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
12-15 reps LAT PULLOVER
40 seconds Rest
LAT PULLOVER
12-15 reps Heavy
I’d use a 25-35lb DB
Lower until you feel a deep stretch in your lats before pulling over to starting position
SINGLE ARM ROW BENT OVER
12 reps each arm Heavy
I’d use a single 35-40lb DB
Pull up and back towards the space between your hip bone and rib
Superset 3 — 3X
Note- Perform exercises back to back. Increase weight in exercises if able. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
12 reps BICEP STATIC HOLD & CURL each arm
Immediately Drop to a lighter weight and perform the next exercise to failure …
10-Failure reps ALT. BICEP CURL
60 seconds Rest
BICEP STATIC HOLD & CURL
12 reps one arm
Switch arms
Moderate
Keep elbow near to your sides and avoid rocking the weight
Immediately Drop down to a lighter load and perform the next exercise to failure
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
LONG LOOP BAND
MAT
EXERCISES
16 reps RESISTANCE BAND CRUNCH
12 reps DIAMOND SIT UP
16 reps BICYCLE CRUNCH
30 seconds Rest
RESISTANCE BAND CRUNCH
16 reps
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