5.28 Wednesday | Gym

 

Wednesdays are 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. Today we will be focusing on the volume (higher reps)

Warm Up

WALKING

5 minutes

Walking warm up

ARM SWINGS

30 seconds

Alt top arm

WALKOUT

30 seconds

Walk your hands out to plank, hold for an extra count before reversing the movement.

PULL APART LONG BAND

30 seconds

Pull the band to the top of your chest

 

Set 1 — 3X

Note-Working to keep higher reps here. Find a setting that provides enough resistance but keep its challenging. Rest 60 seconds between rounds.

EQUIPMENT
ASSISTED PULL UPS

EXERCISES
10 reps PULL UPS ASSISTED
60 seconds Rest

PULL UP ASSISTED

10 reps

Slow controlled reps. Use the assistance to get higher reps here

 

Set 2 — 3X

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

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 Heavy as able.
I’ll work up to a 45- 50lb DB

Keep a flat back as you row hand to the bottom of your rib

 

Superset 3 — 3X

Note- Perform exercises back to back with 30 seconds between rounds.

EQUIPMENT
CABLE
DUMBBELLS

EXERCISES
12-15 reps STRAIGHT ARM LAT PULLDOWN
12-Failure BENT OVER FLY
30 seconds Rest

STRAIGHT ARM LAT PULLD0WN

12-15 reps SLOW

Find a big stretch in your lats before pulling palms down to the top of your thighs

bent over fLy

12-Failure reps light load
I’d use a pair of 12.5.-15lb DBs

Elbows have a soft bend, neck is long in line with the spine.

 

Circuit 4 — 2X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Repeat 2 rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps HAMMER CURL
12 reps BICEP STATIC HOLD & CURL each side
6 reps 1/2 MANMAKERS
30 seconds Rest

HAMMER CURL

12 reps Light load

Option to modify by setting up a bench underneath you to decrease the pulling range of motion

BICEP STATIC HOLD & CURL

12 each arm light load

Feel free to do any cardio of your choosing

1/2 MANMAKERS

6 reps Moderate load

Pull hands up and back toward the bottom of your ribs

 

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

 
Upper Body, Back and BicepAngela Fales