2.25 Tuesday | Gym

 

Warm Up

WALKING WARM UP

10 Minutes

Get warm

WALKOUT

30 seconds

Hold plank for an extra count before reversing the motion

THORACIC ROTATION

60 seconds

Switch directions halfway

CIRCLE ARM SWING

30 seconds

Switching directions

 

Set 1 — 3X

Note- Perform one exercise with 30 seconds of rest between rounds.

EQUIPMENT
PULL UP MACHINE

EXERCISES
8-10 reps ASSISTED PULL UP
30 seconds Rest

ASSISTED PULL UP

8-10 reps

Use enough assistance to get you 8 reps. But these should still be challenging.

 

Superset 2 — 3X

Note- Perform movements back to back. Continue to build in weight in the single arm bent over row. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10-15 reps SINGLE ARM BENT OVER ROW each arm
12 reps PULL APART LOGN BAND
60 seconds Rest

SINGLE ARM BENT OVER ROW

10-15 reps Heavy
I’d begin with a 45-50lb DB

Work at a heavy load and increase if able to maintain rep range.

PULL APART LONG BAND

12 reps

Pull the band to the top of the chest. Closer the hands more challenging.

 

Set 3 — 4X

Note- Perform one exercise to failure. Build in weight if able. Rest 60 seconds between rounds.

EQUIPMENT
CABLE MACHINE

EXERCISES
10-Failure reps PRO STYLE LAT PULLDOWN
60 seconds Rest

PRO STYLE LAT PULLDOWN

10-Failure reps Heavy

Sit tall and pull the bar to the bottom of the chin/collarbones.

If this style of bar is not available use a regular long bar.

 

Superset 4 — 3X

Note- Perform both these movements at a Moderate to lighter load. Working at higher reps, to failure. Rest 30 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
DELT MACHINE

EXERCISES
12-Failure reps BICEP CURL AROUND THE WORLD
15 reps REAR DELT FLY MACHINE
30 seconds Rest

BICEP CURL AROUND THE WORLD

12-Failure reps Moderate

Keep the elbows fixed as you move the weights from a neutral to a wide curl

REAR DELT FLY MACHINE

15 reps Light to Moderate load

## reps

 

Cooldown

SIDE BODY

30 seconds Alt sides

Inhale, each high before melting to one side

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt directions

Chin high when you take the bind behind your back

CAT COW

30 seconds

Inhale and round up, exhale as you pass through center

THREAD THE NEEDLE

60 seconds Switch directions halfway

 
Upper Body, Back and BicepAngela Fales