4.15 Tuesday | Gym
This workout is an emphasis on back & accessory work of the biceps and triceps.
Warm Up
INCLINE WALKING warm up
10 Minutes
Feel free to perform cardio of your choosing. In our warm up we want to break a little sweat
ARM SWINGS
30 seconds Alt top arm
LONG BAND DISLOCATIONS
30 seconds
The wider the grip the less challenging for the shoulders
THORACIC ROTATION
30 seconds
Inhale as you open, exhale as you tough elbow to opposite elbow
Set 1 — 3X
Note- Perform exercise with 30 seconds between rounds. Decrease assistance as able.
EQUIPMENT
ASSISTED PULL UP
EXERCISES
10 reps PULL UP (ASSISTED)
30 seconds Rest
PULL UP (ASSISTED)
10 reps
Working on controlled range of motion with perfect form
Superset 2 — 3X
Note- Perform exercises back to back. Rest 60 seconds between rounds. Increase load in both movements if able to maintain rep ranges.
EQUIPMENT
CABLES
DUMBBELLS
EXERCISES
8-12 reps LAT PULLDOWN
12-Failure reps HAMMER CURL
60 seconds Rest
lat pulldown
8-12 reps Heavy
Alternative- Bent over row with DBs
HAMMER CURL
12- Failure reps
I’ll use a pair of 17.5-25lb DBs
Elbows remain near to your sides
Superset 3 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
CABLES
EXERCISES
12-15 reps SEATED ROW
15-20 reps TRICEP DIPS
30 second Rest
sEATED ROW
12-15 reps Moderate-Heavy
Sit tall pull hands to the bottom of your ribs
tricep dips
15 -20 reps Go to failure
Alternative- Tricep kickbacks with DBs or Press down on the same cable attachment
Circuit 4 — 3X
Note- Perform exercises back to back with no rest between. Increase if able to maintain reps easily. Rest 30 seconds at the end of reach round.
EQUIPMENT
CABLES
DUMBBELLS
MAT
EXERCISES
12-14 reps SINGLE ARM REVERSE FLY each arm
10 reps ROLLING SKULL CRUSHERS
12 reps BEAR CRAWL ROW
30 seconds Rest
SINGLE ARM REV. FLY
12-14 reps Light- Moderate each arm
Set cable attachment to shoulder height
rolling skull crushers
10 reps Moderate- heavy
I’ll use a pair of 20-25lb DBs and increase if able
Elbows remain close to your body line as you extend your arms long.
bear crawl row
12 reps count each row
I’ll use a pair of 25-30lb DBs
Modify by extending your feet out long in a wider stance.
Cooldown
shoulder stretch + high elbow
30 seconds Alt arms
SHOULDER STRETCH WITH FORWARD FOLD
30 seconds
cat cow
30 seconds
THREAD THE NEEDLE
30 seconds Alt Arms