5.28 Wednesday | Home

 

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

BODYWEIGHT CARDIO

3 minutes

Perform any form of bodyweight cardio of your choosing

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

 

Superset 1 — 3X

Note- Perform exercises back to back with 30 seconds between rounds. Build in weight when able.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
12 reps SINGLE ARM DUMBBELL BENT OVER ROW each arm
12-16 reps ALT BICEP CURL
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 elbow close to your side and squeeze at the top

ALT BICEP CURL

12-16 reps Moderate load

Slow controlled reps. Keep elbows near your side to avoid swinging the weight up

 

Superset 2 — 3X

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

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
12 reps INCLINE SUPPORTED CHEST ROW
12-15 reps FLOOR BRIDGE + PULLOVER
30 seconds Rest

INCLINE SUPPORTED CHEST ROW

12 reps SLOW

If no bench is available, take that hinge position and rest your head on the top of a chair or against the wall

FLOOR BRIDGE + PULLOVER

12-15 reps Moderate-Heavy
I’ll use a single 25-30lb DB

Find a deep stretch in your lasts as you extend your arms overhead, lift your hips and exhale as you draw the hands to the top of the thighs

 

Circuit 3— 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Repeat 3 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