4.11 Friday | Gym

Today we’ll tackle Upper body, Back and arms focused. Bring the same energy you have on lower body days. Challenge your weights, perfect your form! Grab a friend to do it with you!

Warm Up

WALKING

10 Minutes

Get warm!

INCHWORM

60 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

PULL APART LONG BAND

30 seconds

Set 1 — 4X

Note- Perform one exercise to failure. Rest 40 seconds between rounds. Keep the volume high with a weight that is challenging.

EQUIPMENT
SEATED ROW

EXERCISES
10-15 reps SEATED ROW
40 seconds Rest

SEATED ROW

10-15 reps Moderate to Heavy

Build if able each round

Superset 2 — 3X

Note- Perform exercises back to back. Increase weight in exercises if able. Rest 30 seconds between rounds.

EQUIPMENT
CABLES

EXERCISES
12-15 reps ROPE LAT PULLDOWN
10-Failure reps TRICEP PUSHDOWN
30 seconds Rest

ROPE LAT PULLDOWN

12-15 reps Moderate

Sit tall, elbows pull wide & down to your sides

Alternative- Lat pulldown with long bar

TRICEP PUSHDOWN

10-Failure reps Heavy

Keep elbows near to your sides as you press down to full extension.

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Increase weight in the Supported Chest Row each round if able.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
8-12 reps INCLINE SUPPORTED CHEST ROW
12 reps ALT. BICEP SPIDER CURL
30 seconds Rest

INCLINE SUPPORTED CHEST ROW

8-12 reps Heavy as able

Alternative- Bent over row with DBs or barbell.

ALT. BICEP CURL

12-Failure reps

Avoid swinging the DBs. Keep elbows near your side. Select a challenging load.

Burnout Set 4 — 3X

Note- Perform one exercise. You should be hitting failure.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12 reps PLANK ROW
30 seconds
Repeat 3 rounds

PLANK ROW

12 reps Moderate

I’ll use a pair of 25lb DBs

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

30 seconds Alt sides

CAT COW

30 seconds