6.9 Tuesday | Home

Today is back-with-biceps. Since both muscle groups perform a pulling motion and the biceps are involved in most compound back exercises, training them together allows you to maximize your time in the gym.

WARM UP

CARDIO WARM UP

3 minutes

Alternate between bodyweight cardio movements of your choosing

PLANK PIKE REACH

20 reps

Exhale as you reach arm to opposite foot.

SCAPULA PUSH UP

12 slow reps

Think about performing a push up without bending your elbows.

LONG BAND DISLOCATION

12 reps

Set your hands wide

Superset 1 — 3X

Note- Rest 30 seconds at the end of each round. Repeat 3 Rounds.

EQUIPMENT
LONG BAND
DUMBBELLS

EXERCISES
10-15 reps SINGLE ARM ROW each arm
12-16 reps STRAIGHT ARM LAT PULLDOWN
30 seconds Rest

SINGLE ARM ROW

10-15 reps increase weight each round if able Heavy. I’ll work around 40-50lb DBs

Pull the dumbbells up and back towards the ribs and hips

STRAIGHT ARM LAT PULLDOWN

12-16 reps Choke up on the band to increase intensity

Hinge at your hips. Keep a soft bend in your elbows as you pull the cables apart and down to your thighs.

Circuit 2 — 3X

Note- Perform exercises, one after the other, with limited rest between movements. Rest 30 seconds at the end of each round. Complete 3 rounds.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12-15 reps BENT OVER ROW
8-12 reps ALT BICEP CURL
12-20 reps TUCK IN
30 seconds rest

bent over row

12-15 reps Heavy
I’ll work around 30-35lb DBs

Keep a soft bend in your knees and a flat back. Exhale as you draw barbell to your navel. Option to use DBs

ALT. BICEP CURL

8-12 reps each arm Heavy
I’ll work around 20lb DBs

Alt arms allows you to go heavier than usual, challenge yourself here. Avoid swinging the weight up.

TUCK IN

12-20 reps

Option to increase intensity by holding a single DB. Modify by sending legs higher up vs parallel with the floor.

Circuit 3—4X

Note- Perform exercises, one after another, with no rest between. Repeat 4 rounds.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
10 reps BICEP CURL AROUND THE WORLD
10 reps ROW + STATIC HOLD
10 PUSH UP PUSH BACK
Repeat. No rest

BICEP CURL AROUND THE WORLD

10 SLOW reps Light to moderate. I’ll use a pair of 12.5-15lb DBs

ROW + STATIC HOLD

10 reps each arm Moderate
I’ll use a pair of 20-25lb DBs

PUSH UP PUSH BACK

10 reps

Modify by subbing out the push up with high plank hold. Push back with your lats and return to high plank. Repeat.

Burnout — 4X

Note- You’ll perform 4 rounds of 30 second work followed by a full minute or rest.

EQUIPMENT
TREADMILL

EXERCISES
30 seconds All out effort
60 seconds Rest
Repeat 4X

DUMBBELL PUSH UP

30 seconds All out effort

Option to place hands on floor.

Alternative- Mtn climbers, plank shoulder taps, jumping jacks

REST

60 seconds

Cooldown

DOWN DOG PEDAL STRETCH