10.13 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
15 reps SINGLE ARM ROW Left arm
15 reps SINGLE ARM ROW Right arm
12-16 reps STRAIGHT ARM LAT PULLDOWN
30 seconds Rest

SINGLE ARM ROW

15 reps increase weight each round if able Heavy. I’ll work around 30-40lb 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.

Superset 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 HIGH TO LOW LAT PULLDOWN right side
12-15 reps HIGH TO LOW LAT PULLDOWN left side
12 reps ALT BICEP CURL
30 seconds rest

HIGH TO LOW LAT PULLDOWN

15 reps
Chock up on band

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

12 reps each arm Heavy
I’ll work around 15-20lb DBs

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

Superset 3—4X

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

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
10 reps Y RAISE
10 reps ROW + STATIC HOLD
10 PUSH UP PUSH BACK
Repeat. No rest

Y RAISE

10 SLOW reps Light to moderate. I’ll use a pair of 7-10lb DBs

Neck and spine in line.

ROW + STATIC HOLD

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

Core Burnout — 3X

Note- You’ll perform 3 rounds

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12 reps LONG LOOP CRUNCH WITH LEG RAISE
30 seconds BLAST OFF
Repeat 3X

LONG LOOP CRUNCH WITH LEG RAISE

30 seconds All out effort

Option to place hands on floor.

Alternative- Mtn climbers, plank shoulder taps, jumping jacks

BLAST OFF

30 seconds FAST

Push back with your lats and return to high plank. Repeat.

Cooldown

DOWN DOG PEDAL STRETCH

60 seconds

Peddle your heels into the floor. Then with heels on the floor exhale as you press your chest to the top of your thighs.

SCORPION STRETCH

60 seconds alt halfway

CAT COW

30 seconds

SIDE BODY STRETCH

30 seconds each side