2.27 Friday | Gym

 

You are not here to burn off food.
You are here to build strength.

WARM UP

CARDIO WARM UP

5 minutes

WALKOUT

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

Inhale, begin movement by reaching overhead. Exhale as hands come to your sides and reverse the motion.

THORACIC ROTATION

60 seconds Alt sides

Inhale as you open up, exhale as you touch elbow to elbow

 

Set 1 — 3X

Note- Building in weight each round. Rest 60 seconds.

EQUIPMENT
CABLE

EXERCISES
12 reps LAT PULLDOWN
60 seconds Rest

LAT PULLDOWN

12 reps Heavy

I’ll work around 90lbs and increase if able

 

Superset 2 — 3X

Note- Perform exercises one after another with no rest. Rest 30 seconds at the end of each round.

EQUIPMENT
BENCH
DUMBBELLS
CABLE MACHINE

EXERCISES
12 reps SINGLE ARM ROW Left arm
12 reps SINGLE ARM ROW Right arm
16 reps STRAIGHT ARM PULLDOWN
Rest 30 seconds

SINGLE ARM ROW

12 reps Heavy as possible
I’ll work around 40-45lbs

STRAIGHT ARM PULLDOWN

16 reps Light- moderate weight

Maintain a soft bend in your elbows. Hinge at your hips and pull your hands to top of your thighs.

 

Superset 3 — 3X

Note- Perform one exercise building weight. Rest 60 seconds of rest between rounds.

EQUIPMENT
CABLE MACHINE
MAT

EXERCISES
10 reps TRICEP PUSHDOWN SHORT BAR
10 reps TRICEP PUSH UP
60 seconds

TRICEP PUSHDOWN SHORT BAR

10 reps Moderate

Stand tall, press down to full extension, slowly reverse.

TRICEP PUSH up

10 reps

Drop down to your knees if needed.

 

Superset 4 — 3X

Note- Movements are to be perform back to back with no rest between rounds.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
10 reps HOLLOW HOLD SINGLE ARM CHEST PRESS right arm
10 reps HOLLOW HOLD SINGLE ARM CHEST PRESS left arm
10 reps BICEP STATIC HOLD CURL Right arm
10 reps BICEP STATIC HOLD CURL Left arm
30 seconds Rest

HOLLOW HOLD SINGLE ARM CHEST PRESS

10 reps Moderate Load
I’ll use 20-25lb DB

Slow controlled lowering

BICEP STATIC HOLD & CURL

10 reps Moderate
I’ll use 15lb DBs

Right into alt curls

 

COOLDOWN

Take additional time to stretch and foam roll as needed.

SHOULDER STRETCH + HIGH ELBOW

60 seconds alt arms

CAT COW

30 seconds

SUPINE SPINAL

60 seconds each side

 
Upper Body, Back and TricepsAngela Fales