8.14 Thursday | Home

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

BODYWEIGHT CARDIO

3 Minutes

Get warm! Perform bodyweight movements of your choosing

INCHWORM

30 seconds

Hold plank for an extra count before returning to standing

THORACIC ROTATION

30 seconds Alt sides

Inhale as you open up, exhale as you reach elbow to opposite arm

PULL APART LONG BAND

30 seconds

Pulling the band to the top of the chest

Set 1 — 4X

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

EQUIPMENT
DUMBBELLS

EXERCISES
10-15 reps BENT OVER ROW PALMS FACING OUT
60 seconds Rest

BENT OVER ROW PALMS FACING OUT

10-15 reps Heavy

Palms facing out. vBuild 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
LONG LOOP RESISTANCE BAND
DUMBBELLS

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

LAT PULLDOWN (knees)

15 reps

Sit tall, elbows pull wide & down

Alternative- Single arm bent over row

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
DUMBBELLS

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

BENT OVER ROW + FLY

12 reps Moderate

Think about keeping your neck and spine in line, pushing your hips back

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.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
30 seconds 1/2 MAN MAKERS
30 seconds Rest
Repeat 3 rounds

1/2 MAN MAKERS

30 seconds work
30 seconds rest

Modify holding plank and rowing your arms

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds