10.2 Thursday | Gym

 

Today’s upper body is an emphasis on back. Take your time in that first set with those eccentric pull ups!

Warm Up

rower

3 Minutes

Feel free to perform any bodyweight cardio of your choosing

walkout

30 seconds

Hold the plank of ran extra count

thoracic rotation

30 seconds Switch halfway

Inhale as you open, exhale as you close

arm swings

30 seconds

Alt top arms

 

Set 1 — 4X

Note- Perform one exercise. If unable to do this variation, perform assisted and use as little assistance as necessary to meet the written rep range.

EQUIPMENT
PULL UP BAR
BENCH

EXERCISES
4-6 reps ECCENTRIC PULL UP
60 seconds Rest

ECCENTRIC PULL UP

4-6 reps

Jump up, Slow controlled lower. Core braced, chin comes to bar height

 

Superset 2 — 3X

Note- Perform exercises back to back. Build in weight in the Single Arm Row if able.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
12 reps SINGLE ARM BENT OVER ROW each arm
12-15 reps CLOSE GRIP CHEST PRESS DBs
30 seconds Rest

SINGLE ARM BENT OVER ROW

12 reps each arm
Heavy I’ll work around 45lbs

Row to your hip, avoid shrugging

CLOSE GRIP CHEST PRESS DB

12-15 reps Moderate
I’ll work around a pair of 25lb DBs

Squeezing the weights together as you lower to between the breasts and press back up

 

Superset 3 — 3X

Note- Perform movements back to back with 30 seconds Rest, Working at light to moderate loads.

EQUIPMENT
SEAT
DUMBBELLS

EXERCISES
10 reps SEATED ARNOLD PRESS
12 reps BENT OVER FLY
30 seconds Rest

SEATED ARNOLD PRESS

10 reps Moderate load

Think slower controlled reps here, we are not working as heavy as we did Tuesday

BENT OVER FLY

12 reps Light Load

Maintain a soft bend in your elbows, neck in line with your spine.

 

Set 4 — 3X

Note- Perform one exercise at moderate load. Resting 30 seconds between rounds.

EQUIPMENT
CABLES

EXERCISES
12 reps SUPINATED PULLDOWN
30 seconds Rest

SUPINATED PULLDOWN

12 reps Moderate

Hands about shoulder width apart. Pull until elbows come to your sides

 

Set 5 — 3X

EXERCISE

Exercise description

## reps

EXERCISE

Exercise description

## reps

 

Optional Cardio

WALKING

20 Minutes

This is bonus cardio. Feel free to skip if short on time

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Switch halfway

Chin elevated as you reach for that center back with the working arm

SHOULDER STRETCH WITH FORWARD HINGE

30 seconds

Inhale was you bend forward, exhale and return to standing. Repeat

cat cow

30 seconds

Press into that mat as you inhale and round up. Exhale and round down

 
Total Upper Body, Core, LISSAngela Fales