3.13 Friday | Gym

 

Arm day! Biceps and triceps are up first, but we’re keeping the heart rate up too. Move with control, focus on each contraction, and feel the burn in your arms and your lungs

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. Rest 60 seconds between rounds.

EQUIPMENT
CABLES

EXERCISES
4-6 reps ECCENTRIC PULL UP
60 seconds Rest

eccentric pull up

4-6 reps

Chest lifted, slow 3 count lower

 

Set 2 — 3X

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

EQUIPMENT
MINI BAR

EXERCISES
10 reps EZ BAR BICEP CURL
60 seconds Rest

EZ BAR BICEP CURL

10 reps Moderate

I’ll use a 25-35lb barbell

These are challenging with the minibar it limits your ability to swing the load

 

Set 3 — 3X

Note- Perform one exercise, Increase weight if able. Rest 30 seconds between rounds.

EQUIPMENT
CABLES

EXERCISES
12-15 reps TRICEP PUSHDOWN CABLES
30 seconds Rest

TRICEP PUSHDOWN CABLES

12-15 reps Moderate

Spine long, pull down leading with your elbows

 

Superset 4 — 3X

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

EQUIPMENT
MINIBAR
BENCH
DUMBBELLS

EXERCISES
12 reps SKULLCRUSHER
10 reps BICEP CURL AROUND THE WORLD
30 seconds Rest

SKULLCRUSHER

12 reps Light-Moderate

Lower arms to a 45 degree before dropping your hands. Press hands back to that angle

BICEP CURL AROUND THE WORLD

10 reps
I’ll aim to use 17.5-20lb DBs

Keep elbows near your side throughout the movement

 

Superset 5 — 3X

Note- Perform exercises back to back. No rest between rounds.

EQUIPMENT
MINIBAR
BENCH
DUMBBELLS

EXERCISES
10 reps DB BURPEE
10 reps PLANK CROSSBODY PULL
Repeat. No Rest

DB BURPEE

10 reps

Explosive reps, drive up the heart rate

PLANK CROSSBODY PULL

10 reps alt arms

Widen your feet to help stabilize

 

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