3.10 Tuesday | Gym

Back and shoulders today. Focus on strong pulls, controlled reps, and building an upper body that supports everything you do.

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 SUPINATED PULLDOWN
60 seconds Rest

SUPINATED PULLDOWN

10-12 reps Heavy

Chest lifted pulling to the top of the chest

Set 2 — 3X

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

EQUIPMENT
SEAT
DUMBBELLS

EXERCISES
8-12 reps SEATED ARNOLD PRESS
60 seconds Rest

SEATED SHOULDER PRESS

8-12 reps Light-Moderate

I’ll use 25-30lb DBs

Keeping your hands and elbows slightly in front, off the nipple line

Superset 3 — 3X

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

EQUIPMENT
CABLES

EXERCISES
12-15 reps SEATED ROW
12 reps LATERAL RAISE
30 seconds Rest

SEATED ROW

12-15 reps Moderate

Spine long, pull to your navel leading with your elbows

LATERAL RAISE

10-Failure reps Light to Moderate

Keep a soft bend in your elbows as you raise to shoulder height

Circuit 4 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
MINIBAND
MAT
DB

EXERCISES
12 reps MINIBAND FOREARM PLANK LATERAL RAISES total
20 reps BICYCLE CRUNCH CORE
12 reps WEIGHTED SIT UP REACH
30 seconds Rest

MINIBAND FOREARM PLANK LATERAL RAISES

12 reps

Roll your shoulders down and back before raising to shoulder height

BICYCLE CRUNCH CORE

20 reps

Exhale as you drive knee to elbow

WEIGHTED SIT UP REACH

12 reps

Light load. Weight is optional. Finishing off the shoulders here.

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds