9.17 Thursday | Home

 

This workout is back emphasis with bicep and tricep work.

Warm Up

cardio warm up

3 Minutes

Feel free to perform any bodyweight cardio of your choosing. You 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

PULL APART LONG BAND

30 seconds

 

Superset 1 — 3X

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

EQUIPMENT
DUMBBELLS
LONG LOOP BAND

EXERCISES
8-10 reps BENT OVER ROW + HIGH PULL
20 reps BENT OVER ROW RUNNING ARMS
30 seconds Rest

bent over row+ high pull

8-10 reps Heavy

Increase weight if able.

BENT OVER ROW RUNNING ARMS

20 quick reps

Alternative exercise- Bent over fly with a pair of DBs

 

Superset 2 — 3X

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

EQUIPMENT
LONG BAND
DUMBBELLS

EXERCISES
12-15 reps SINGLE ARM LAT PULLDOWN each arm
12-Failure reps HAMMER CURL
30 seconds Rest

single arm lat pulldown

12-15 reps each arm

Double up on bands or choke up to increase intensity

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
DUMBBELLS
BOX/BENCH

EXERCISES
12-15 reps LAT PULLOVER
15-20 reps TRICEP DIPS
30 second Rest

LAT PULLOVER

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
DUMBBELLS
MAT

EXERCISES
8-12 reps SIDE LYING TRICEP PUSH UP each arm
8-12 reps ROLLING SKULL CRUSHERS
12-16 reps BEAR CRAWL ROW
30 seconds Rest

SIDE LYING TRICEP PUSH UP

8-12 each arm

Alternative- Bent over fly or tricep push ups

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

 
Upper Body, Back EmphasisAngela Fales