6.16 Tuesday | Home
Today is back, biceps and core
WARM UP
BODYWEIGHT CARDIO WARM UP
3 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 exercises, one after the other. Rest 30 seconds at the end of each round.
EQUIPMENT
CABLES
DUMBBELL
MAT
EXERCISES
10-15 reps W BAR LAT PULLDOWN
12 reps UNSTABLE WEIGHTED JACKKNIFE left side
12 reps UNSTABLE WEIGHTED JACKKNIFE right side
30 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 reps Light each side
I’ll work with 10lbs
Advance this movement by floating that straight leg just off the ground
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
CABLES
DUMBBELLS
EXERCISES
12-15 reps SEATED ROW
12 reps ALT BICEP CURL
30 seconds rest
seated ROW
12-15 reps Heavy
Draw hands to navel.
ALT. BICEP CURL
12 reps TOTAL Heavy
I’ll work around 20-25lb DBs
Alt arms allows you to go heavier than usual, challenge yourself here. Avoid swinging the weight up.
Superset 3—3X
Note- Perform exercises, one after another. Repeat 3 rounds.
EQUIPMENT
DUMBBELLS
INCLINE BENCH
CABLE
EXERCISES
12 reps INCLINE REAR DELT FLY DB
15-failure reps CABLE CRUNCH
30 seconds Rest
INCLINE REAR DELT FLY DB
12 SLOW reps Light
I’ll use a pair of 12.5-lb DBs
Maintain a soft bend in your elbows as you raise to shoulder height
cable crunch
15-Failure reps
Alternative- Supported leg raises
Burnout Set 4— 4X
Note- You’ll perform 4 rounds of 5 reps with 20 seconds rest between.
EQUIPMENT
BAR
EXERCISES
5 reps HANGING LEG RAISES
20 seconds Rest
Repeat 4X
HANGING LEG RAISES
5 reps
If your gym has an assisted machine here feel free to use. Or hanging straps
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