3.5 Wednesday | Gym

This upper body, back emphasis workout includes a lot of volume and will take about 35-40 minutes. If short on time, remove 1 round each block but be sure to keep your weights challenging.

Warm Up

WALKING WARM UP

5 Minutes

WALKOUT

30 seconds

thoracic rotation warm up

60 seconds Alt directions

Shoulders stacked over wrists and elbows. Slowly inhale up, exhale as you twist bringing top elbow to tap the bottom

LONG BAND DISLOCATION

30 seconds

Roll your shoulders down and back before you pull the to the top of the chest.

Set 1 — 4X

Note- You’ll need to perform 2 warm up rounds of the Lat Pulldown before you start with your heavy beginning weight. Resting 60 seconds between rounds.

EQUIPMENT
LAT PULLDOWN

EXERCISES
10-12 reps PRO STYLE LAT PULLDOWN
60 seconds Rest

LAT PULLDOWN

10-12 reps Moderate-Heavy

Roll your shoulders down and back. With chest lifted tall, pull the bar down just below the chin.

Superset 2 — 3X

Note- Perform exercises back to back with 30 seconds rest between rounds. Increasing your weight in the single arm row is your goal in this block.

EQUIPMENT
BENCH
DB
CABLE

EXERCISES
12 reps SINGLE ARM ROW
15 reps STRAIGHT ARM LAT PULLDOWN
60 seconds Rest

SINGLE ARM ROW

12 reps Heavy as possible

I’ll work around 40lb DBs

Pull hands back to the space between the bottom of the rib to the hip bone

STRAIGHT ARM LAT PULLDOWN

15 reps moderate-light
I’ll work around 40lbs

Maintain a very soft bend in your elbows.

Superset 3 — 3X

Note- Perform exercises one after another. Rest 30 seconds before repeating rounds.

EQUIPMENT
MACHINE
DUMBBELLS

EXERCISES
12 reps REAR DELT FLY
12-Failure reps ALT BICEP CURL
30 seconds Rest

REAR DELT FLY MACHINE

12 reps Light load

Maintain a soft bend in your elbows. Roll your shoulder down and back. Think about leading with your hand as you reach your arms out wide.

ALT BICEP CURL

12-Failure reps

Avoid swinging, use a load that takes you to failure

Circuit 4 — 3X

Note- Perform exercises one after another for 40 seconds with 20 seconds rest between.

EQUIPMENT
DUMBBELLS
MAT
RACKED BAR

EXERCISES
40 seconds SUPINE BODYWEIGHT ROW
20 seconds Rest
40 seconds BICEP CURL AROUND THE WORLD
20 seconds Rest
40 seconds PUSH UP TO T
20 seconds Rest

SUPINE BODYWEIGHT ROW

40 seconds

Modify by bending your legs and walking your heels underneath you

Rest 20 seconds

BICEP CURL AROUND THE WORLD

40 seconds Moderate
I’ll use 10-12.5lb DBs

Rest 20 seconds

PUSH UP TO T

40 seconds

Modify by performing shoulder taps

Rest 20 seconds

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds alt arms

SIDE BODY STRETCH

30 seconds alt from side to side

Be sure to exhale as you reach up and over

CAT COW

30 seconds

Inhale as you arch up into cat, exhale as you pass through neutral spine into cow.

THREAD THE NEEDLE

30 seconds each side