10.2 Thursday | Gym
Today’s upper body is an emphasis on back.
Take your time in that first set with those eccentric pull ups!
Warm Up
rower
3 Minutes
Feel free to perform any bodyweight cardio of your choosing
walkout
30 seconds
Hold the plank of ran extra count
thoracic rotation
30 seconds Switch halfway
Inhale as you open, exhale as you close
arm swings
30 seconds
Alt top arms
Set 1 — 4X
Note- Perform one exercise. If unable to do this variation, perform on an assisted machine and use as little assistance as necessary to meet the written rep range.
EQUIPMENT
PULL UP BAR
BENCH
EXERCISES
4-6 reps ECCENTRIC PULL UP
60 seconds Rest
JUMPING PULL UP
4-6 reps
Jump up, Slow controlled lower. Core braced, chin comes to bar height
Superset 2 — 3X
Note- Perform exercises back to back. Build in weight in the Single Arm Row if able.
EQUIPMENT
BENCH
DUMBBELLS
EXERCISES
12 reps SINGLE ARM BENT OVER ROW each arm
12 reps ALT BICEP CURL
30 seconds Rest
SINGLE ARM BENT OVER ROW
12 reps each arm
Heavy I’ll work around 45lbs
Row to your hip, avoid shrugging
ALT BICEP CURL
12 reps Moderate-Heavy
I’ll work around 20-25lb DBs
Keep elbows near your sides to avoid swinging the load up
Superset 3 — 3X
Note- Perform movements back to back with 30 seconds Rest, Working at light to moderate loads.
EQUIPMENT
SEAT
DUMBBELLS
EXERCISES
10 reps SEATED ARNOLD PRESS
12 reps BENT OVER FLY
30 seconds Rest
SEATED ARNOLD PRESS
10 reps Moderate load
Think slower controlled reps here, we are not working as heavy as we did Tuesday
BENT OVER FLY
12 reps Light Load
Maintain a soft bend in your elbows, neck in line with your spine.
Set 4 — 3X
Note- Perform one exercise at moderate load. Resting 30 seconds between rounds.
EQUIPMENT
CABLES
EXERCISES
12 reps STRAIGHT ARM LAT PULLDOWN
30 seconds Rest
STRAIGHT ARM LAT PULLDOWN
12 reps Moderate
Hands about shoulder width apart. Pull hands to the top of the thighs
Set 5 — 3X
Note- Perform exercises back to back. Resting 30 seconds between rounds.
EQUIPMENT
CABLES
MAT
EXERCISES
15 reps CABLE CRUNCH
30 seconds FOREARM SIDE PLANK HOLD Right side
30 secodds FOREARM SIDE PLANK HOLD Left Side
30 seconds Rest
CABLE CRUNCH
15 reps Moderate-heavy
Exhale as you crunch rounding the crown of your head towards the floor
Forearm side plank hold
30 seconds Left
30 seconds Right
Modify by dropping that bottom knee to the floor and keeping your spine long
Cooldown
SHOULDER STRETCH + HIGH ELBOW
30 seconds Switch halfway
Chin elevated as you reach for that center back with the working arm
SHOULDER STRETCH WITH FORWARD HINGE
30 seconds
Inhale was you bend forward, exhale and return to standing. Repeat
cat cow
30 seconds
Press into that mat as you inhale and round up. Exhale and round down