1.30 Thursday | Gym

 

When I say we are hitting back and biceps hard today, I mean HARD! A lot of isolated work here! Lets have fun

Warm Up

WALKING WARM UP

10 Minutes

I enjoy walking for the full 10 minutes and increase time if desired.

THORACIC ROTATION

30 seconds Alt sides

Inhale as you open up , exhale as you bring elbow opposite elbow.

SUPERMAN

30 seconds

Exhale hands to sides, inhale hands out front.

PULL APART LONG BAND

30 seconds

Pull band to chest

 

Set 1 — 4X

Note- Perform 1 exercise with 60 seconds rest between rounds. Increase weight each round if able.

EQUIPMENT
BARBELL

EXERCISES
10-15 reps BENT OVER ROW Neutral Grip
60 seconds Rest

BENT OVER ROW
NEUTRAL GRIP

10-15 reps Heavy

If you are prone to lower back pain, perform with DBs and support your chest on an incline bench

 

Superset 2 — 3X

Note- Perform exercises one after another with no rest between. Resting 30 seconds at the end of each round. Increase weight in the Lat Pulldown each round if able.

EQUIPMENT
CABLE
DUMBBELLS

EXERCISES
10-15 reps LAT PULLDOWN
10-12 reps HAMMER CURL
30 seconds Rest

LAT PULLDOWN

10-15 reps Moderate-Heavy

Working to failure. Increase weight each round if able to maintain form.

HAMMER CURL

10-12 reps Moderate

Avoid swinging, keep elbows near your sides.

 

Circuit 3 — 3X

Note-Perform exercises one after another with no rest between. Resting 30 seconds at the end of each round. Increase weight in the Single Arm Bent Over Row each round if able.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
12-15 reps SINGLE ARM ROW
12 reps LAT PULLOVER
8-12 reps BICEP CURL AROUND THE WORLD
30 seconds Rest

SINGLE ARM ROW

12-15 reps

Working to failure. Pulling up and back toward the space between your ribs and your hips.

LAT PULLOVER

12 reps SLOW

Slowly lower until you feel a deep stretch in your lats before returning to the starting position.

BICEP CURL AROUND THE WORLD

8-12 reps Light to Moderate

 

Burnout Set 4 — 4X

EQUIPMENT
ASSISTED PULL UP MACHINE

EXERCISES
5 reps HAMMER GRIP PULL UP
30 seconds Rest
Repeat 4 rounds

HAMMER GRIP PULL UP

5 minutes

Use as little assistance as able

 

Cooldown

SHOULDER STRETCH WITH FORWARD HINGE

30 seconds

CAT COW

30 seconds

Inhale round up. Exhale as you pass through center through to a rounded spine.

SUPINE SPINAL TWIST

30 seconds each leg

Keep both shoulders flat on the floor as you bring one leg across to the opposite side

CHILDS POSE

30 seconds

Press hands into your mat and keep elbows off the mat.

 
Upper Body, Back and BicepAngela Fales