1.20 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 — 4X
Note- Perform one exercise building in load. Rest 60 seconds between rounds.
EQUIPMENT
CABLES
EXERCISES
10-12 reps SEATED ROW
60 seconds Rest
seated row
10-12 reps Heavy
Chest lifted pulling to the bottom of your chest
Set 2 — 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 ARNOLD PRESS
40 seconds Rest
SEATED ARNOLD PRESS
10-12 reps Light-Moderate
I’ll use 20-25lb 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
CABLES
EXERCISES
12-15 reps ROPE LAT PULLDOWN
10-Failure LEANING LATERAL RAISE left side
10-Failure LEANING LATERAL RAISE right side
30 seconds Rest
ROPE LAT PULLDOWN
12-15 reps Moderate
Spine long, pull down leading with your elbows
LEANING LATERAL RAISE
10-Failure reps Light to Moderate
Keep a soft bend in your elbow as you raise to shoulder height
Circuit 4 — 3X
Note- Perform exercises one after another. No rest between rounds Repeat 3X
EQUIPMENT
PULL UP BAR
MAT
DUMBBELL
EXERCISES
5 reps JUMPING CHIN UP
10 reps SUPPORTED HIP LIFT + LEG RAISES
12 reps DOUBLE TAP BICYCLE CRUNCHES
No Rest
JUMPING CHIN UP
5 reps
Slow controlled lower
SUPPORTED HIP LIFT & LEG RAISES
10 reps
Anchor on anything that won’t move
DOUBLE TAP BICYCLE CRUNCHES
12 reps Slow
Exhale as you tap, inhale as you switch
Cooldown
SHOULDER STRETCH + HIGH ELBOW
60 seconds Alt arms
DOWN DOG
30 seconds
THREAD THE NEEDLE
60 seconds Alt sides
CAT COW
30 seconds