1.27 Tuesday | Home
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
DUMBBELLS
EXERCISES
10 reps BENT OVER ROW PALMS FACING OUT
60 seconds Rest
BENT OVER row palms facing out
10 reps Moderate- Heavy
Spine long, pulling to your navel. Press your butt back to help stabilize
Superset 2 — 3X
Note- Perform exercises back to back at. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
EXERCISES
12 reps ALT BICEP CURL
12 reps T ROW
30 seconds Rest
ALT bicep curl
12 reps Moderate Heavy
I’ll use 15-20lb DBs
Moderate to heavy
T ROW
12 reps Light to moderate
Lead with elbows as you pull wide
Superset 3 — 3X
Note- Perform exercises back to back. Increase weight if able. Rest 30 seconds between rounds.
EQUIPMENT
DUMBBELLS
LONG LOOP RESISTANCE BAND
EXERCISES
12-15 reps HIGH TO LOW KNEELING LAT PULLDOWN
10-Failure HAMMER CURL
30 seconds Rest
HIGH TO LOW KNEELING 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