9.17 Thursday | Gym

This workout is an emphasis on back & accessory work of the biceps and triceps.

Warm Up

cardio warm up

5 Minutes

Feel free to perform cardio of your choosing. In our warm up we want to break a little sweat

ARM SWINGS

30 seconds Alt top arm

LONG BAND DISLOCATIONS

30 seconds

The wider the grip the less challenging for the shoulders

Assisted pull up

5-8 reps
Rest 30 seconds
5-8 reps

2 Rounds of slow controlled rep

Superset 1 — 3X

Note- Perform exercises back to back. Increase weight in the Landmine Bent Over Row each round. Rest 30 seconds at the end of each round.

EQUIPMENT
LANDMINE
LONG LOOP BAND

EXERCISES
10-15 reps LANDMINE BENT OVER ROW
12 reps BENT OVER FLY
30 seconds Rest

landminE bent over row

10-15 reps Heavy

Increase weight each round. I like to grab a cable row attachment and place that under the bar.

BENT OVER FLY

12 reps Light load
I’ll use a pair of 10-12.5lb DBs

Avoid swinging the weight. Lift up to shoulder height before controlling the lowering.

Superset 2 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds. Increase load in both movements if able to maintain rep ranges.

EQUIPMENT
CABLES

EXERCISES
8-12 reps SINGLE ARM LAT PULLDOWN
12-Failure reps HAMMER CURL
60 seconds Rest

single arm lat pulldown

8-12 reps each arm Moderate to Heavy

Alternative- Bent over row with DBs

HAMMER CURL

12 reps - or Failure
Moderate load. I’ll use a pair of 17.5-20lb DBs

Superset 3 — 3X

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

EQUIPMENT
CABLES
BOX/BENCH

EXERCISES
12-15 reps STRAIGHT ARM PULLDOWN
15-20 reps TRICEP DIPS
30 second Rest

straight arm pulldown

12-15 reps Moderate-Heavy

Maintain a soft bend in your elbows

tricep dips

15 -20 reps Go to failure

Alternative- Tricep kickbacks with DBs or Press down on the same cable attachment

Circuit 4 — 3X

Note- Perform exercises back to back with no rest between. Increase if able to maintain reps easily. Rest 30 seconds at the end of reach round.

EQUIPMENT
CABLES
DUMBBELLS
MAT

EXERCISES
12-14 reps SINGLE ARM REVERSE FLY
8-12 reps ROLLING SKULL CRUSHERS
12-16 reps BEAR CRAWL ROW
30 seconds Rest

SINGLE ARM REV. FLY

12-14 reps Light- Moderate each arm

Set cable attachment to shoulder height

rolling skull crushers

8-12 reps Moderate- heavy
I’ll use a pair of 20-25lb DBs and increase if able

Elbows remain close to your body line as you extend your arms long.

bear crawl row

12-16 reps count each rep
I’ll use a pair of 25-30lb DBs

Modify by extending your feet out long in a wider stance.

Cooldown

shoulder stretch + high elbow

60 seconds Alt arms

SHOULDER STRETCH WITH FORWARD FOLD

30 seconds

cat cow

30 seconds

THREAD THE NEEDLE

60 seconds Alt Arms