10.13 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

Set 1 — 3X

Note- Perform 2 warm up sets, performing 5-8 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

EXERCISES
12 reps LAT PULLDOWN
60 seconds Rest

LAT PULLDOWN

12 reps Heavy.
I’ll work around 75-90lbs

Pull the bar down to collarbone level. Hold the bottom of each pull for an extra count.

Superset 2 — 3X

Note- Perform exercises, one after the other. Rest 60 seconds at the end of each round.

EQUIPMENT
CABLES
DUMBBELLS

EXERCISES
12-16 STRAIGHT ARM PULLDOWN
8-12 reps ALT BICEP CURL
60 seconds rest

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.

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.

Superset 3 — 3X

Note- Rest 60 seconds at the end of each round. Complete 3 rounds.

EQUIPMENT
CABLE MACHINE
DUMBBELLS

EXERCISES
12-15 reps SEATED ROW
10 reps Y RAISE
60 seconds rest

SEATED ROW

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

Keep a soft bend in your knees, chest tall. Brace and pull hands to chest

Y RAISE

10 SLOW reps Light
I’ll use a pair of 8-12.5 DBs

Keep neck and spine long as you raise to shoulder height

Superset 4—3X

Note- Perform exercises, one after another, with 60 seconds rest between. Repeat 3 rounds.

EQUIPMENT
DUMBBELLS
PULL UP BAR
MAT

EXERCISES
10 reps HANGING LEG RAISE
10 reps WEIGHTED SIDE PLANK right side
10 reps WEIGHTED SIDE PLANK left side
60 seconds Rest

HANGING LEG RAISE

10 reps

Alternative- Use an Assisted machine to support your back

WEIGHTED SIDE PLANK REACH

10 reps each side

Modify by subbing out the push up with high plank hold. 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