11.11 Wednesday | 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—3X
Note- Perform exercises back to back. Repeat 3 rounds.
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
10 reps Y RAISE
10 reps ROW + STATIC HOLD left arm
10 reps ROW + STATIC HOLD right arm
30 seconds 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 4 — 2X
Note- You’ll perform 2 rounds
EQUIPMENT
LONG LOOP BAND
MAT
EXERCISES
12 reps LONG LOOP CRUNCH WITH LEG RAISE
10 reps BLAST OFF
No rest
Repeat 2X
LONG LOOP CRUNCH WITH LEG RAISE
12 reps
Modify by bending your knees and taping toes to minimize pressure on lower back
BLAST OFF
10 reps
Push back with your lats and return to high plank. Repeat.
Cardio Set 5— 1X
Note- Track your mile. See how long it takes you and let’s improve that time next week.
EQUIPMENT
TREADMILL/OUTSIDE
EXERCISES
1 mile Run
JOG/RUN TREADMILL
1 mile run (12 min or less)
6-8 Minutes very good
8-10 Minutes Good
10-12 Minutes Solid Work
12+ Building endurance
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