1.6 Tuesday | Gym
Today we’ll tackle Upper body, Back and shoulders 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
5 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 — 3X
Note- Perform one exercise at moderate load. Rest 60 seconds between rounds. Keep the volume high
EQUIPMENT
SEAT
DUMBBELLS
EXERCISES
10-12 reps SEATED SHOULDER PRESS
40 seconds Rest
SEATED ROW
10-12 reps Moderate
Keeping the load moderate today chasing higher volume
Superset 2 — 3X
Note- Perform exercises back to back. Increase weight if able. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
BENCH
EXERCISES
12 reps SINGLE ARM BENT OVER ROW right side
12 reps SINGLE ARM BENT OVER ROW left side
10-Failure reps SEATED LATERAL RAISE
30 seconds Rest
SINGLE ARM BENT OVER ROW
12 Moderate
Spine long as you row hand up and back towards your hips
SEATED LATERAL RAISE
10-Failure reps Light to Moderate
Keep a soft bend in your elbows as you raise to shoulder height
Set 3 — 3X
Note- Perform one exercise. Rest 60 seconds between rounds. Increase weight if able.
EQUIPMENT
CABLES
EXERCISES
8-12 reps LAT PULLDOWN
60 seconds Rest
LAT PULLDOWN
8-12 reps Heavy as able
Alternative- Bent over row with DBs or barbell.
Circuit 4 — 3X
Note- Perform exercises back to back. You should be hitting failure with each exercise, each round. Limited rest.
EQUIPMENT
EZ BAR
MAT
EXERCISES
12 reps EZ BAR BICEP CURL
10 reps SIDE LYING TRICEP PUSH UP each side
10 reps BLAST OFF PUSH UP
30 seconds Rest
EZ BAR BICEP CURL
12 reps Moderate
Modify with a pair of DBs
SIDE lying TRICEP PUSH UP
10 reps
Set that pressing hand by your shoulder
BLAST OFF PUSH UP
10 reps
Modify by dropping to your knee in the push up
Cooldown
SHOULDER STRETCH + HIGH ELBOW
60 seconds Alt arms
DOWN DOG
30 seconds
THREAD THE NEEDLE
60 seconds Alt sides
CAT COW
30 seconds