1.6 Tuesday | Home

Today we’ll tackle Upper body, Back and shoulders focused. Bring the same energy you have on lower body days. Challenge your weights, perfect your form! Grab a friend to do it with you!

Warm Up

JUMPING JACKS

2 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 at moderate load. Rest 60 seconds between rounds. Keep the volume high

EQUIPMENT
SEAT
DUMBBELLS

EXERCISES
10-12 reps SEATED SHOULDER PRESS
40 seconds Rest

SEATED ROW

10-12 reps Moderate

Keeping the load moderate today chasing higher volume

Superset 2 — 3X

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

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
12 reps SINGLE ARM BENT OVER ROW right side
12 reps SINGLE ARM BENT OVER ROW left side
10-Failure reps SEATED LATERAL RAISE
30 seconds Rest

SINGLE ARM BENT OVER ROW

12 Moderate

Spine long as you row hand up and back towards your hips

SEATED LATERAL RAISE

10-Failure reps Light to Moderate

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

Set 3 — 3X

Note- Perform one exercise, alternating arms. No rest between rounds.

EQUIPMENT
LONG LOOP BAND

EXERCISES
12 reps HIGH TO LOW KNEELING LAT PULLDOWN Right side
12 reps HIGH TO LOW KNEELING LAT PULLDOWN Left side
No Rest

HIGH TO LOW KNEELING LAT PULLDOWN

12 reps each side

Because of the band we are creating bigger motion by twisting through the torso

Circuit 4 — 3X

Note- Perform exercises back to back. You should be hitting failure with each exercise, each round. Limited rest.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12 reps BICEP CURL
10 reps SIDE LYING TRICEP PUSH UP each side
10 reps BLAST OFF PUSH UP
30 seconds Rest

BICEP CURL DB

12 reps Moderate

ALT arms if needed

SIDE lying TRICEP PUSH UP

10 reps

Set that pressing hand by your shoulder

BLAST OFF PUSH UP

10 reps

Modify by dropping to your knee in the push up

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds