1.13 Tuesday | Gym

 

Back and shoulders today. Building upper body strength improves posture, protects your joints, and makes everyday life easier — from carrying kids to lifting heavier in the gym. Lift with intention, focus on form, and push your weights when you can.

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 building in load. Rest 60 seconds between rounds.

EQUIPMENT
CABLES

EXERCISES
10-12 reps PRO STYLE (outside grip) LAT PULLDOWN BAR
60 seconds Rest

 

PRO STYLE LAT PULLDOWN

10-12 reps Moderate

Chest lifted pulling to the collarbones

 

Set 2 — 3X

Note- Perform one exercise at moderate load. Rest 60 seconds between rounds. Keep the volume high

EQUIPMENT
SEAT
DUMBBELLS

EXERCISES
12 reps SEATED SHOULDER PRESS
40 seconds Rest

SEATED ROW

12 reps Moderate

I’ll use 25lb DBs

Keeping the load moderate today chasing higher volume

 

Superset 3 — 3X

Note- Perform exercises back to back. Increase weight if able. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10 reps INCLINE PLANK SINGLE ARM ROW right side
10 reps INCLINE PLANK SINGLE ARM ROW left side
10-Failure reps SEATED LATERAL RAISE
30 seconds Rest

INCLINE PLANK SINGLE ARM ROW

10 Light to 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 4 — 3X

Note- Perform one exercise. Rest 60 seconds between rounds. Increase weight if able.

EQUIPMENT
MACHINE

EXERCISES
8-12 reps REAR DELT FLY MACHINE
30 seconds Rest

REAR DELT FLY MACHINE

8-12 reps Moderate

Spine and neck long, keep your shoulders down

 

ABS & ARMS Circuit 5 — 3X

Note- Perform exercises back to back. You should be hitting failure with each exercise, each round. Limited rest.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
10 reps BICEP CURL AROUND THE WORLD
10 reps WEIGHTED SIDE PLANK REACH each side
30 seconds Rest

BICEP CURL AROUND THE WORLD

10 reps

Keep elbows near your side throughout the movement

WEIGHTED SIDE PLANK REACH

10 reps each side

Modify by dropping that bottom knee

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds

 
Upper Body, Back, Shoulders, CoreAngela Fales