5.21 Wednesday | Gym

 

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

WALKING

5 minutes

Walking warm up

ARM SWINGS

30 seconds

Alt top arm

WALKOUT

30 seconds

Walk your hands out to plank, hold for an extra count before reversing the movement.

PULL APART LONG BAND

30 seconds

Pull the band to the top of your chest

 

Set 1 — 3X

Note-Can you work at a heavier load this week? Increase weight and adjust reps as needed. Rest 60 seconds between rounds.

EQUIPMENT
CABLES

EXERCISES
10-12 reps SEATED ROW
60 seconds Rest

seated row

10-12 reps Heavy as able

Sit tall and pull your hands to your abdomen

 

Superset 2 — 3X

Note- Perform exercises back to back with 30 seconds between rounds. Build in weight in the Row if able each round.

EQUIPMENT
BENCH
DUMBBELL

EXERCISES
12 reps SINGLE ARM DUMBBELL BENT OVER ROW each arm
12 reps FACE PULL 2.0
30 seconds Rest

SINGLE ARM DUMBBELL BENT OVER ROW

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

face pulls 2.0

12 reps SLOW

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

 

Superset 3 — 3X

Note- Perform exercises back to back. Rest 30 seconds between rounds.

EQUIPMENT
PULL UP BAR
DUMBBELLS

EXERCISES
5-10 reps JUMPING CHIN UP
12-Failure reps ALT BICEP CURL count each rep
30 seconds Rest

JUMPING CHIN UP

5-10 reps

Option to modify by setting up a bench underneath you to decrease the pulling range of motion

ALT BICEP CURL

12-Failure reps Moderate
I’d use a pair of 20-22.5lb DBs

Elbows remain near to your sides as you curl the weight.

 

Optional Set 4 — 1X

Note- Option to get outside for this! Even 10-20 minutes will increase your step count drastically today.

EQUIPMENT
STAIRMASTER

EXERCISES
20 Minutes STAIRMASTER

STAIRMASTER

20 Minutes

Feel free to do any cardio of your choosing

 

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

 
Upper Body, Back and Bicep, LISSAngela Fales