2.24 Tuesday | Gym

 

You will never regret a workout you did.
But you will regret the times you convinced yourself you couldn’t.

Warm Up

WALKING WARM UP

5 Minutes

Get warm! Break a sweat even

PLANK PIKE REACH

30 seconds

Exhale as you reach opposite hand to opposite foot. Hold plank for an extra count before switching hands

ARM SWINGS

30 seconds

Alt top arm

LONG BAND DISLOCATION

30 seconds

The wider the hand the easier range of motion

 

Superset 1 — 3X

Note- Movements are to be performed with 30 seconds rest between and 30 seconds rest at the end of each round.

EQUIPMENT
ASSISTED PULL UP

EXERCISES
8 reps HAMMER GRIP PULL UP (assisted)
30 seconds rest
8 reps PULL UP (assisted)
30 seconds rest

hammer grip pull up

8 reps

Use as much assistance as needed to get rep range

pull up assisted

8 reps

Use as much assistance as needed to get rep range

 
 

Set 2 — 3X

Note- Perform one exercise at a challenging load. Rest 60 seconds between rounds.

EQUIPMENT
CHAIR
DUMBBELLS

EXERCISES
8-12 reps SEATED SHOULDER PRESS
60 seconds Rest

SEATED SHOULDER PRESS

8-12 reps Moderate- Heavy

Moderate I’ll use 40lb DBs
Pull up and back to the bottom off your ribs

 

Superset 3 — 3X

Note- Perform exercises back to back with 30 seconds of rest between rounds Build in weight if able to maintain reps

EQUIPMENT
DUMBBELLS
CABLE MACHINE

EXERCISES
12 reps SINGLE ARM SEATED ROW Right Arm
12 reps SINGLE ARM SEATED ROW Left Arm
12 reps BICEP STATIC HOLD & CURL
30 seconds Rest

SINGLE ARM SEATED ROW

12 reps Moderate

Maintain a soft bend in your elbows, hands slightly in front of the shoulder

LATERAL RAISE & FRONT RAISE

12-16 reps light raises

I’ll use a pair of 10-12.5lb DBs

 

Superset 4 — 3X

Note- Perform exercises back to back. No rest between rounds.

EQUIPMENT
MAT
EZ BARBELL

EXERCISES
10 reps BENT OVER ROW + BICEP CURL + SUPINE PRESS
10 reps PLANK HAND TO KNEE
Repeat No Rest

BENT OVER ROW + BICEP CURL + SUPINE PRESS

10 reps Moderate load

Combining back, biceps and shoulders in one move

PLANK HAND TO KNEE

10 reps

Feet wide to help stabilize. Modify by touching hand to opposite shoulder

 

Cooldown

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

Exhale as you round down

THREAD THE NEEDLE

30 seconds

Alt sides

CAT COW

30 seconds

Exhale as you round up, inhale as you pass through center

SCORPION STRETCH

30 seconds Alt sides

 
Total Upper BodyAngela Fales