5.14 Wednesday | Home

Upper Body back and bicep focused. Our back is a very large muscle on our posterior chain. This means it can handle more volume and load. Have some fun, get uncomfortable.

Warm Up

BODYWEIGHT WARM UP

3 minutes

Bodyweight moves of your choosing

ARM SWINGS

30 seconds

Alt top arm

WALKOUT

30 seconds

SUPERMAN

30 seconds

Superset 1 — 3X

Note- Perform movements back to back. Rest 30 seconds between rounds. If the weight isn’t challenging slow down and increase the time under tensions.

EQUIPMENT
BENCH
DUMBBELLS

EXERCISES
12 reps LAT PULLOVER
10-15 reps BENT OVER ROW
30 seconds Rest

LAT PULLOVER

12 reps Heavy

Sit tall and pull the bar to the collarbones

BENT OVER ROW

10-15 reps Moderate-Heavy
Build each round if able

Spine long, hips back, pulling weight up to your lower ribs

Set 2 — 3X

Note- Perform one exercise with 30 seconds between rounds. Build in weight each round if able to maintain rep range.

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
8-12 reps SINGLE ARM DUMBBELL BENT OVER ROW each arm
30 seconds Rest

SINGLE ARM DUMBBELL BENT OVER ROW

8-12 reps Each arm Build to as heavy as able. I’d use a single 50lb DB and build each round if able

Superset 3 — 3X

Note- Perform movements one after another with 30 seconds rest between rounds.

EQUIPMENT
LONG LOOP BAND
DUMBBELLS

EXERCISES
12 reps STRAIGHT ARM PULLDOWN
12-Failure reps ALT. BICEP CURL
30 seconds rest

STRAIGHT ARM PULLDOWN RESISTANCE BAND

12 reps Moderate-Heavy

Elbows remain slightly bent, hinge forward at your hips and pull hands to the top of the thighs

alt. BICEP CURL

12-Failure reps
I’d use a pair of 17.5-22.5lbs DBs

Elbows remain near your sides as you curl weight up to just below shoulder height.

Circuit 4 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Keep the face pulls slow and controlled.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps BENT OVER FLY
10 reps HAMMER CURLS
10-Failure reps DOOR OPENERS
30 seconds Rest

BENT OVER FLY

12 reps

Elbows and wrists pull in line with one another. Think about squeezing a pencil between the center of your back

hammer curls

10 reps Moderate load
I’d use a pair of 17.5lb DBs

Elbows remain close to your sides.

Immediately into the next exercise with the same weight

door openers

10-Failure reps Moderate
I’d use a pair of 17.5lb DBs

Elbows pinned to your side

Optional Set 5 — 1X

Note- Enjoy getting outside. Go for a short walk even 10-20 minutes will dramatically increase your step count.

walking

10-20 Minutes

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds

Keep your chin up and gaze forward

DOWNDOG

30 seconds

THREAD THE NEEDLE

30 seconds Alt directions

CAT COW

30 seconds