1.21 Tuesday | Home

 

How are you feeling? Lower body a little sore? Take extra time warming up, foam rolling and dynamic stretching if so. Today is an Upper Body Pull day, .focus on your form and let’s have some fun!

Warm Up

WALKING WARM UP

3 Minutes

Move through bodyweight movements of your choosing. Get warm.

inchworm

30 seconds

Hold plank for an extra count before walking your feet in

CIRLE ARM SWING

30 seconds

Alt. Directions.

ARM SWINGS

30 seconds

Alt top arm

 

Superset 1 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Repeat 3 rounds.

EQUIPMENT
LONG LOOP BAND
DUMBBELLS
BENCH

EXERCISES
15 reps LAT PULLDOWN
12-15 reps LAT PULLOVER
20 seconds Rest

lat PUlldown

15 reps

Use only as much resistance as needed to get a minimum of 5 reps each round

LAT PULLOVER

12-15 reps Build weight

Roll shoulders down and back before beginning the pulling motion. Row hands to bottom of the ribs

 

Set 2 — 4X

Note- Perform one exercise at a heavy load, building in weight if able to maintain reps in the rep range. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps BENT OVER ROW PALMS FACING OUT
30 seconds Rest

BENT OVER ROW PALMS FACING OUT

12 reps Build in weight
I’ll work around 30-40lb DBs

Roll shoulders down and back before beginning the pulling motion. Row hands to bottom of the ribs

 

Superset 3 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds. Repeat 3 rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps ALT BICEP CURL
10 reps BICEP CURL AROUND THE WORLD
60 Seconds Rest

ALT BICEP CURL

10-12 reps Moderate-Heavy
I’ll work around 20lb DBs

Avoid swinging the weight up. Elbows remain near to your sides.

BICEP CURL AROUND THE WORLD

10 Slow reps Moderate
I’ll work around 12.5-15lb DBs

Keep your elbows near to your sides as you rotate your hands out in a wide half circle

 

Set 4 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
30 seconds work RENEGADE ROW INTO BEAR CRAWL
30 seconds Rest

RENEGADE ROW INTO BEAR CRAWL

30 seconds work
30 seconds Rest
I’ll use a pair of 20 DBs

Set your feet wide to stabilize

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

Chin and gaze up thought this stretch

DOWN DOG

30 seconds

Peddle out your heels before pressing them flat into the mat. Exhale as you push your chest to the top of your thighs

THORACIC ROTATION

30 seconds

Switch sides halfway

supine spinal twist

30 seconds each side

 
Upper Body, Back and BicepAngela Fales