6.9 Tuesday | Gym

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

5 minutes

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- Perform 2 warm up sets, performing 8 reps at a light load, rest, increase weight 8 additional reps. Perform exercises, one after the other. Rest 60 seconds at the end of each round.

EQUIPMENT
CABLES
DUMBBELLS

EXERCISES
10-15 reps W BAR LAT PULLDOWN
12-16 reps STRAIGHT ARM PULLDOWN
60 seconds Rest

W BAR LAT PULLDOWN

10-15 reps increase weight each round if able Heavy. I’ll work around 75-90lbs

Roll your shoulders down and back. Pull the bar down to chin level. Hold the bottom of each pull for an extra count.

straight arm pulldown

12-16 reps Moderate
I’ll work around 40lbs

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
BARBELL
DUMBBELLS

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

BENT OVER ROW

12-15 reps Heavy
I’ll work around 90-115lbs

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.

Circuit 2—3X

Note- Perform exercises, one after another, with no rest between. Repeat 3 rounds.

EQUIPMENT
DUMBBELLS
PULL UP BAR

EXERCISES
10 reps BICEP CURL AROUND THE WORLD
3-10 reps BURPEE TO CHIN UP
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

BURPPE TO CHIN UP

3-10 reps

Alternative- Assisted machine chin ups

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 sprints followed by a full minute or rest. Option to reduce rest to 30 seconds if recovering well.

EQUIPMENT
TREADMILL

EXERCISES
30 seconds SRINT
60 seconds Rest
Repeat 4X

TREADMILL SPRINT

30 seconds All out effort

Option to do this on a spin bike or any other cardio machine

REST

60 seconds

Option to take a full rest on the side of the treadmill or to bring treadmill to a very slow walk

Cooldown

DOWN DOG PEDAL STRETCH