1.27 Tuesday | Gym

Back and biceps today. Build strength that shows up outside the gym.

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
BARBELL

EXERCISES
10 reps BENT OVER ROW UNDERHAND GRIP
60 seconds Rest

BENT OVER row UNDERHAND GRIP

10 reps Moderate- Heavy

Spine long, pulling to your navel. Press your butt back to help stabilize

Set 2 — 3X

Note- Perform one exercise at heavy load. Rest 60 seconds between rounds.

EQUIPMENT
EZ BAR

EXERCISES
8-12 reps EZ BAR BICEP CURL
60 seconds Rest

ez bar bicep curl

8-12 reps Moderate Heavy

I’ll use 15-20lb DBs

Moderate to heavy

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 HAMMER CURL
30 seconds Rest

ROPE LAT PULLDOWN

12-15 reps Moderate

Spine long, pull down leading with your elbows

HAMMER CURL

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. 30 seconds rest between rounds Repeat 3X

EQUIPMENT
LONG LOOP RESISTANCE BAND
MAT
BENCH

EXERCISES
16 reps RESISTANCE BAND DEAD BUG
16 reps RUSSIAN TWIST BODYWEIGHT
60 seconds FEET ELEVATED PLANK HOLD
30 Seconds Rest

resistance band dead bug

16 reps

Slow controlled lower. Lower back remains on the ground

RUSSIAN TWIST BODYWEIGHT

16 reps

Feet remain on the ground. Exhale as you twist back to center

FEET ELEVATED PLANK HOLD

60 seconds

Option to do this on a bosu ball to increase intensity

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds