11.5 Tuesday | Gym

 

Mixing things up a bit with a total upper body session. Have fun with the variety, we are not fully exhausting any muscle group in this workout but rather priming them to allow for a second progressive upper body session this week

Warm Up

CARDIO WARM UP

5 Minutes

Break a little sweat.

ARM SWINGS

30 seconds

INCHWORM

30 seconds

SCAPULAR PUSH UP

30 seconds

Think about doing a push up without bending your elbows

 

Set 1 — 3X

Note- Perform one exercise to max reps. Rest until you feel completely ready again.

EQUIPMENT
PULL UP OR ASSISTED MACHINE

EXERCISES
5-Failure reps PULL UP
60 seconds Rest

PULL UP

5-Failure Reps

Use assistance if needed but work at a low rep range with very little assistance

 

Superset 2 — 3X

Note- Perform exercises back to back. Working at moderate load.

EQUIPMENT
DUMBBELLS
CABLE MACHINE

EXERCISES
12 reps SEATED ROW
12-16 reps ALT. BICEP CURL
30 seconds Rest

SEATED ROW

12 reps Moderate

Sit tall, roll your shoulders down and back before beginning the pulling motion

ALT. BICEP CURL

12-16 reps Moderate

Avoid rocking and swinging the load

 

Superset 3 — 3X

Note- Perform exercises back to back. Working at moderate to heavy loads here, building in weight each round.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
12-15 reps BENCH PRESS
8-12 reps SEATED ARNOLD PRESS
30 seconds Rest

BENCH PRESS DUMBBELLS

12-15 reps Moderate

Hands come down to the nipple line before returning straight up

SEATED ARNOLD PRESS

8-12 reps

Elbows come down just below the nipples before rotating and pressing up.

 

Finisher Circuit 4 — 3X

Note- Work at a light to moderate load. Performing as many reps as able in the 40 seconds of work with 20 seconds of rest. Repeat 3 rounds.

EQUIPMENT
DUMBBELLS
TRX

EXERCISES
40 seconds BICEP STATIC HOLD & CURL Right arm
20 seconds Rest
40 seconds BICEP STATIC HOLD & CURL Left arm
20 seconds Rest
40 seconds TRX CHEST PRESS
20 seconds Rest
40 seconds MANMAKERS
20 seconds Rest. Repeat.

bicep static hold & curl

40 seconds Light load
I’ll work with 10-12.5lb DBs

TRX CHEST PRESS

40 seconds

Alternative- Elevated Push up on a bench or lower on a pair of DBs

MAN MAKERS

40 seconds Light-Moderate
I’ll use a pair of 20-25lb DBs

 

Cooldown

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

SHOULDER STRETCH + HIGH ELBOW

30 seconds

CAT COW

30 seconds

CHILDS POSE

30 seconds

 
Total Upper BodyAngela Fales