3.5 Wednesday | Home
This upper body and back emphasis workout includes a lot of volume and will take about 35-45 minutes.
Remove the Metcon or reduce rounds if short on time.
Be sure to keep your weights challenging.
Warm Up
BODYWEIGHT CARDIO WARM UP
3 Minutes
Feel free to alternate between bodyweight movements of your choosing here. Stay in motion the full 2 minutes.
WALKOUT
30 seconds
Soft bend in your knees as you walk hands out to high plank position. Hold, inhale and exhale, reverse the movement.
THORACIC ROTATION
60 seconds Alt directions
Big rotations, swinging your gaze all the way up before crossing over to the opposite elbow
LONG BAND DISLOCATION
30 seconds
Roll your shoulders down and back before you pull the to the top of the chest.
Superset 1 — 3X
Note- Perform exercises one after another. Rest 30 seconds between rounds.
EQUIPMENT
LONG LOOP RESISTANCE BAND
DBs
MAT
EXERCISES
12-15 reps HIGH TO LOW LAT PULLDOWN each arm
12 reps BENT OVER FLY
30 seconds Rest
HIGH TO LOW LAT PULLDOWN
12-15 reps each arm
Choke up on the band to increase resistance.
Roll your shoulders down and back. With chest lifted tall, pull the band to the bottom of the shoulder.
BENT OVER FLY
12 reps Moderate to light
I like 7.5-10lbs
Slight hinge in your hips. Neck and spine in line. Fly your arms wide and up to parallel with shoulders.
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
DUMBBELLS
EXERCISES
12 reps SINGLE ARM ROW
15 reps ROLLING SKULL CRUSHER
30 seconds Rest
SINGLE ARM ROW
12 reps each arm as Heavy as possible
I’ll work to use a 40-50lb DB for this rep range if possible.
ROLLING SKULL CRUSHER
15 reps moderate-light
I’ll use around 15lbs
Elbows reach back to a 45 degree angle, from there you will lower the weights down the floor before pressing back up.
Superset 3 — 3X
Note- Perform exercises one after another. Rest 30 seconds before repeating rounds.
EQUIPMENT
LONG BAND
DBs
EXERCISES
15 reps STRAIGHT ARM LAT PULLDOWN LONG BAND
12-Failure reps ALT BICEP CURL 7 each arm
30 seconds Rest
STRAIGHT ARM LAT PULLDOWN
15 reps Moderate to light load
Choke up on the band to increase intensity.
Roll your shoulders down and back.
ALT BICEP CURL
12- Failure reps
Avoid swinging the weights
12 Minute Mini Metcon — 3X
Note- Perform exercises one after another for 40 seconds with 20 seconds rest between.
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
40 seconds GORILLA ROW
20 seconds Rest
40 seconds 1/2 MAN MAKERS
20 seconds Rest
40 seconds BICEP CURL AROUND THE WORLD
20 seconds Rest
Repeat
GORILLA ROW
40 seconds work Moderate load
I’ll use 25 DBs
Rest 20 seconds
1/2 MAN MAKERS
40 seconds Quick reps
I’ll use 25lb DBs
Feet wider than shoulder width as you row DB to bottom of the rib
Rest 20 seconds
BICEP CURL AROUND THE WORLD
40 seconds Light load
I’ll use 10-12.5lb DBs
Elbows remain near to your sides
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