8.14 Thursday | Gym

Today we’ll tackle Upper body, Back and arms focused. Bring the same energy you have on lower body days. Challenge your weights, perfect your form! Grab a friend to do it with you!

Warm Up

WALKING

10 Minutes

Get warm!

INCHWORM

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

PULL APART LONG BAND

30 seconds

Set 1 — 4X

Note- Perform one exercise to failure. Rest 60 seconds between rounds.

EQUIPMENT
SEATED ROW

EXERCISES
10-15 reps SEATED ROW
60 seconds Rest

SEATED ROW

10-15 reps Heavy

Build if able. Pull your hands to the bottom of your ribs

Superset 2 — 3X

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

EQUIPMENT
CABLES
DUMBBELLS

EXERCISES
12-15 reps ROPE LAT PULLDOWN
12 reps BICEP STATIC HOLD AND CURL each arm
30 seconds Rest

ROPE LAT PULLDOWN

12-15 reps Moderate

Sit tall, elbows pull wide & down to your sides

Alternative- Lat pulldown with long bar

BICEP STATIC HOLD AND CURL

12 reps each arm

Keep elbows near to your sides as you press down to full extension.

Superset 3 — 3X

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

EQUIPMENT
MACHINE
DUMBBELLS

EXERCISES
12 reps REAR DELT FLY MACHINE
10-Failure reps HAMMER CURL
60 seconds Rest

REAR DELT FLY MACHINE

12 reps Moderate

Alternative- Bent over fly with DBs

HAMMER CURL

10-Failure reps

Keep elbows tucked close to your ribs. Slow controlled reps.

Optional Burnout Set 4 — 3X

Note- You should be hitting failure in this round. Use assistance as much as needed to complete all 4 reps

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
4 reps ECCENTRIC PULL UP
60 seconds Rest
Repeat 3 rounds

ECCENTRIC PULL UP

4 reps

Jump up or use an assisted machine, slow controlled reps

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds