10.9 Thursday | Home
Today’s upper body is an emphasis on back.
Take your time in that first set with those eccentric pull ups!
Warm Up
BODYWEIGHT CARDIO
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
Superset 1 — 3X
Note- Perform one exercise. Higher reps with 30 seconds rest between rounds.
EQUIPMENT
LONG LOOP RESISTANCE BAND
EXERCISES
15 reps LAT PULLDOWN
15 reps STRAIGHT ARM LAT PULLDOWN LONG BAND
30 seconds Rest
LAT PULLDOWN
15 eps
Choke up on the band to increase resistance
STRAIGHT ARM LAT PULLDOWN LONG BAND
15 Reps
Maintain a soft bend I your elbows as you pull hands to the top of the thighs
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 40-45lbs
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
Circut 3 — 3X
Note- Perform movements back to back with 30 seconds Rest between rounds. Working at light to moderate loads.
EQUIPMENT
SEAT
DUMBBELLS
EXERCISES
10 reps SEATED ARNOLD PRESS
12 reps BENT OVER FLY
12 reps TRICEP DIPS
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.
tricep dips
12 reps
Hands about shoulder width apart. Elbows near to your sides, bend knees to modify
Superset 4 — 3X
Note- Perform movements back to back with 30 seconds Rest between rounds.
EQUIPMENT
SEAT
DUMBBELLS
EXERCISES
10 reps WEIGHTED SIT UP REACH
10 reps WEIGHTED SIDE PLANK REACH each side
30 seconds Rest
WEIGHTED SIT UP REACH
10 reps
Modify by removing weight
WEIGHTED SIDE PLANK REACH
10 slow reps Right side
10 slow reps Left side
Advance by coming up on your hand.
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