5.14 Wednesday | Gym

Upper Body, back and bicep focused. Our back is a very large muscle on our posterior chain. This means it can handle more volume and load. Have some fun, get uncomfortable.

Warm Up

WALKING

5 minutes

Walking warm up

ARM SWINGS

30 seconds

Alt top arm

WALKOUT

30 seconds

SUPERMAN

30 seconds

Set 1 — 4X

Note-Can you work at a heavier load this week? Increase weight and adjust reps as needed. Rest 30 seconds between rounds.

EQUIPMENT
CABLES

EXERCISES
10 reps LAT PULLDOWN
30 seconds Rest

pro style LAT PULLDOWN

10 reps Heavy
This should take you to failure

Sit tall and pull the bar to the collarbones

Set 2 — 3X

Note- Perform one exercise with 30 seconds between rounds. Build in weight each round if able to maintain rep range.

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
12 reps SINGLE ARM DUMBBELL BENT OVER ROW each arm
30 seconds Rest

SINGLE ARM DUMBBELL BENT OVER ROW

12 reps Each arm
Build to as heavy as able. I’d use a single 50lb DB and increase each round if able

Circuit 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Keep the face pulls slow and controlled.

EQUIPMENT
CABLES
DUMBBELLS

EXERCISES
12 reps FACE PULL 2.0
10 reps HAMMER CURLS
10-Failure reps DOOR OPENERS
30 seconds Rest

face pulls 2.0

12 reps

Elbows and wrists pull in line with one another. Think about squeezing a pencil between the center of your back

hammer curls

10 reps Moderate load
I’d use a pair of 17.5lb DBs

Elbows remain close to your sides.

Immediately into the next exercise with the same weight

door openers

10-Failure reps Moderate
I’d use a pair of 17.5lb DBs

Elbows pinned to your side

Optional Set 4 — 1X

Note- Option to get outside for this! Even 10-20 minutes will increase your step count drastically today.

EQUIPMENT
TREADMILL

EXERCISES
20 Minutes WALKING

WALKING

20 Minutes

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds

Keep your chin up and gaze forward

DOWNDOG

30 seconds

THREAD THE NEEDLE

30 seconds Alt directions

CAT COW

30 seconds