7.8 Tuesday | Gym
Upper body Back and biceps. Load up your back, its a large muscle group that can improve posture and decrease risk of injury on lower body workouts.
Warm Up
ROWER
5 Minutes
Perform any cardio of your choosing
INCHWORM
30 seconds
LOW LUNGE CROSSBODY TWIST
30 seconds
Alt reaching arm and front leg
PULL APART LONG BAND
30 seconds
Pull band to the top of the chest
Set 1 — 3X
Note- Perform one movement with 60 seconds of rest. Increase weight if able. This movement is meant to be explosive.
*Perform 1-2 warm up rounds before beginning with your starting weight
EQUIPMENT
BARBELL
EXERCISES
8-12 reps PENDLAY ROW
60 seconds Rest
PENDLAY ROW
8-12 reps Heavy as possible
Slightly wider than shoulder-width grip. Pull barbell to the base of the chest
Set 2 — 4X
Note- Perform one movement with 30 seconds of rest. Increase weight if able.
EQUIPMENT
CABLE MACHINE
EXERCISES
8-12 reps SEATED ROW
30 seconds Rest
SEATED ROW
8-12 reps Heavy as able
Sit tall, pull hands to the bast of your chest just above your naval
Superset 3 — 3X
Note- Perform two exercises back to back. Rest 30 seconds between rounds.
EQUIPMENT
BENCH
DUMBBELLS
EXERCISES
12 reps LAT PULLOVER
10 reps BICEP STATIC HOLD & CURL each arm
30 seconds Rest
LAT PULLOVER
12 reps
Drop the hips, lower until you feel a deep stretch before reversing the motion
BICEP STATIC HOLD & curl
10 reps each arm
Keep that static elbow near your side
Circuit 4 — 4X
Note- Perform movements back to back as quickly as possible. No rest between rounds. Repeat 4 rounds.
EQUIPMENT
TRX
DUMBBELLS
JUMP ROPE
EXERCISES
12 reps TRX DELT ROW
12 reps BICEP CURL
12 reps SINGLE LEG JACKKNIFE each side
12 reps DOUBLE UNDERS
trx delt row
12 reps
If TRX isn’t available do DB T Row
BICEP CURL
12 reps Moderate-Heavy
SINGLE LEG JACKKNIFE
12 reps each side
Exhale as you reach hand to foot
DOUBLE UNDERS
12 reps (OR 24 SINGLES)
Cooldown
STAR STRETCH
30 seconds
Exhale as you reach opposite hand to opposite leg
DOWN DOG
30 seconds
Peddle out your heels then press your chest into the top of your thighs
THREAD THE NEEDLE STRETCH
30 seconds Switch halfway
SUPINE SPINAL TWIST
60 seconds Each side