12.31 Tuesday | Gym

 

How are you feeling? Lower body a little sore? Take extra time warming up, foam rolling and dynamic stretching if so. Today is an Upper Body Pull day, our backs is the largest muscle on our posterior chain. Big muscles allow for greater overload. Get comfortable with the challenge. Focus on your form and let’s have some fun!

Warm Up

WALKING WARM UP

10 Minutes

Get warm, break a sweat even

inchworm

60 seconds

Hold plank for an extra count before walking your feet in

CIRLE ARM SWING

30 seconds

Alt. Directions.

ARM SWINGS

30 seconds

Alt top arm

 

Superset 1 — 3X

Note- Perform exercises back to back. Rest 20 seconds between rounds. Repeat 3 rounds.

EQUIPMENT
PULL UP MACHINE
LONG LOOP BAND

EXERCISES
5-Failure reps PULL UP
10 reps PULL APART LONG LOOP BAND
20 seconds Rest

PUll ups

5-Failure reps

Use only as much resistance as needed to get a minimum of 5 reps each round

pull apart LONG BAND

10 reps

Slow and controlled reps. Pull the band to the top of the chest

 

Set 2 — 3X

Note- Perform one exercise at a heavy load, building in weight if able to maintain reps in the rep range. Rest 60 seconds rest between rounds.

EQUIPMENT
CABLE MACHINE

EXERCISES
12-15 reps SEATED ROW
60 seconds Rest

seated row

12-15 reps Build weight

Roll shoulders down and back before beginning the pulling motion. Row hands to bottom of the ribs

 

Superset 3 — 3X

Note- Perform exercises back to back. Increase load in the Single Arm Row each round. Rest 60 seconds between rounds. Repeat 3 rounds.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
10-15 reps SINGLE ARM ROW each arm
10-12 reps EZ BAR BICEP CURL
60 Seconds Rest

SINGLE ARM ROW

10-15 reps Build each round if able to maintain rep range

I’ll begin with a 40lb DB and work up to 50-55lbs

EZ BAR BICEP CURL

10-12 reps

I’ll work around 15-22.5lb DBs

Avoid rocking the weight up. Elbows remain near to your sides.

 

Superset 4 — 3X

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

EQUIPMENT
DELT FLY MACHINE
DUMBBELLS

EXERCISES
10-12 reps REAR DELT FLY MACHINE
4 reps RENEGADE ROW INTO BEAR CRAWL
30 seconds Rest

rear delt fly machine

10-12 reps

Maintain a very soft bend in your elbows.
Alternative, use DBs

RENEGADE ROW INTO BEAR CRAWL

4 reps (1 rep is the full cycle)
I’ll use a pair of 20-25lb DBs

Set your feet wide to stabilize

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

Chin and gaze up thought this stretch

DOWN DOG

30 seconds

Peddle out your heels before pressing them flat into the mat. Exhale as you push your chest to the top of your thighs

THORACIC ROTATION

60 seconds

Switch sides halfway

supine spinal twist

60 seconds each side

 
Upper Body, Back and Bicep, LISSAngela Fales