4.15 Tuesday | Home
This workout is an emphasis on back & accessory work of the biceps and triceps.
Warm Up
BODYWEIGHT warm up
3 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. Increase resistance if able each round.
EQUIPMENT
DUMBBELLS
EXERCISES
10-12 reps BENT OVER ROW PALMS FACING OUT
30 seconds Rest
BENT OVER ROW PALMS FACING OUT
10-12 reps Moderate-Heavy
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
LONG LOOP BAND
DUMBBELLS
EXERCISES
8-12 reps LAT PULLDOWN
12-Failure reps HAMMER CURL
60 seconds Rest
lat pulldown
12-15 reps
Double up on bands or choke up to increase intensity
HAMMER CURL
12- Failure reps
I’ll use a pair of 17.5-25lb DBs
Superset 3 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH/BOX
EXERCISES
12-15 reps SINGLE ARM ROW BENT OVER
15-20 reps TRICEP DIPS
30 second Rest
SINGLE ARM 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
DUMBBELLS
MAT
EXERCISES
12 eps BENT OVER FLY
10 reps ROLLING SKULL CRUSHERS
12 reps BEAR CRAWL ROW
30 seconds Rest
BENT OVER FLY
12 reps Light- Moderate
Slight bend in your knees, neck and spine in a long line position
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