10.24 Friday | Gym
Week 4 Today’s upper body is an emphasis on back.
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 Heavy
Chest tall, pulling bar to collarbones
Superset 2 — 3X
Note- Still working heavy here. Perform exercises back to back. Build in weight in the Single Arm Row if able.
EQUIPMENT
CABLE
EZ MINI BARBELL
EXERCISES
12-15 reps SEATED ROW
12 reps EZ BAR BICEP CURL
60 seconds Rest
SEATED CABLE FACE PULL
12-15 reps Moderate- Heavy
Pulling the cable down to the belly button.
EZ BAR 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- This is a light superset. Perform movements back to back with 30 seconds Rest, Working at light to moderate loads.
EQUIPMENT
DUMBBELLS
CABLES
EXERCISES
12-15 reps SEATED CABLE FACE PULL
12 reps BENT OVER FLY
30 seconds Rest
SEATED CABLE FACE PULL
12-15 reps Light to Moderate
Pulling the cable down and wide to the crown of your head
BENT OVER FLY
12 reps Light Load
Maintain a soft bend in your elbows, neck in line with your spine.
Large Circuit 4 — 3X
Note- Perform exercises one after another slow controlled reps. Resting 30 seconds between rounds.
EQUIPMENT
RACK
MAT
EXERCISES
10 reps SUPINE BODYWEIGHT ROW/BAR RACKED
10 reps SUPPORTED HIP LIFT & LEG RAISES
12 reps SIDE PLANK CRUNCH Right side
30 seconds SIDE PLANK HOLD Right Side
12 reps SIDE PLANK CRUNCH Left Side
30 seconds SIDE PLANK HOLD Left Side
30 seconds Rest
supine bodyweight row/bar racked
10 reps
Hands about shoulder width apart. Modify by bending your knees
SUPPORTED HIP LIFT & LEG RAISE
10 reps Slow controlled reps
Anchor against a stationary object
SIDE PLANK CRUNCH
12 reps Left
Modify by dropping that bottom knee
SIDE PLANK HOLD
30 second Hold Left side
Modify by dropping that bottom knee
Switch sides
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