1.30 Thursday | Home

 

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

CARDIO WARM UP

3 Minutes

Bodyweight movements of your choosing here. Continuously move for 3 minutes.

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

 

Circuit 1 — 4X

Note- Perform exercises one after another with 30 seconds rest between rounds. Increase weight when able.

EQUIPMENT
DUMBBELLS
LONG BAND

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

BENT OVER ROW

10-15 reps Heavy

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

LAT PULLDOWN

15 reps

Increase intensity by doubling up on bands or choke up

HAMMER CURL

10-12 reps Moderate

Avoid swinging, keep elbows near your sides.

 

Circuit 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 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 3 — 4X

Note- You’ve got one exercise, perform reps as quickly as possible. .

EQUIPMENT
DUMBBELLS

EXERCISES
5 reps 1/2 MAN MAKERS
30 seconds rest
4 rounds

1/2 man makers

5 reps

Moderate 25lb DBs

 

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