10.16 Thursday | Gym
Week 3 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 — 3X
Note- Perform one exercise. Repeat 3 rounds at a challenging weight. Increase if the 60 seconds recovery feels like enough time
EQUIPMENT
CABLES
EXERCISES
10 reps LAT PULLDOWN
60 seconds Rest
lat pulldown
10 reps
Chest tall, pulling bar to collarbones
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 reps ALT BICEP CURL
30 seconds Rest
SINGLE ARM BENT OVER ROW
12 reps each arm
Heavy I’ll work around 45lbs
Row to your hip, avoid shrugging
ALT BICEP CURL
12 reps Moderate-Heavy
I’ll work around 20-25lb DBs
Keep elbows near your sides to avoid swinging the load 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 slow controlled reps. Resting 30 seconds between rounds.
EQUIPMENT
SQUAT RACK
EXERCISES
8 reps SUPINE BODYWEIGHT ROW/BAR RACKED
30 seconds Rest
supine bodyweight row/bar racked
8 reps
Hands about shoulder width apart. Modify by bending your knees
Set 5 — 2X
Note- Perform exercises back to back. Resting 30 seconds between rounds.
EQUIPMENT
CABLES
MAT
EXERCISES
15 reps CABLE CRUNCH
12 reps SIDE PLANK CRUNCH Right side
12 reps SIDE PLANK CRUNCH Left Side
30 seconds Rest
CABLE CRUNCH
15 reps Moderate-heavy
Exhale as you crunch rounding the crown of your head towards the floor
SIDE PLANK CRUNCH
12 reps Left
12 reps Right
Modify by holding side plank
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