1.13 Tuesday | Gym

 

Back and shoulders today. Building upper body strength improves posture, protects your joints, and makes everyday life easier — from carrying kids to lifting heavier in the gym. Lift with intention, focus on form, and push your weights when you can.

Warm Up

WALKING

5 Minutes

Get warm!

INCHWORM

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

PULL APART LONG BAND

30 seconds

 

Set 1 — 3X

Note- Perform one exercise building in load. Rest 60 seconds between rounds.

EQUIPMENT
CABLES

EXERCISES
10-12 reps PRO LAT BAR PULLDOWN
60 seconds Rest

 

PRO LAT BAR PULLDOWN

10-12 reps Heavy

Chest lifted pulling to the top of the chest

 

Set 2 — 3X

Note- Perform one exercise at moderate load. Rest 60 seconds between rounds. Keep the volume high

EQUIPMENT
SEAT
DUMBBELLS

EXERCISES
10-12 reps SEATED ARNOLD PRESS
40 seconds Rest

SEATED SHOULDER PRESS

10-12 reps Light-Moderate

I’ll use 20-25lb DBs

Keeping the load moderate today chasing higher volume

 

Superset 3 — 3X

Note- Perform exercises back to back. Increase weight if able. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
CABLES

EXERCISES
10-12 reps INCLINE PLANK SINGLE ARM ROW left Side
10-12 reps INCLINE PLANK SINGLE ARM ROW right Side
10-Failure SEATED LATERAL RAISE
30 seconds Rest

ROPE LAT PULLDOWN

12-15 reps Moderate

Spine long, pull down leading with your elbows

SEATED LATERAL RAISE

10-Failure reps Light to Moderate

Keep a soft bend in your elbows as you raise to shoulder height

 

Set 4 — 3X

Note- Perform one exercise. Rest 30 seconds between rounds. Increase weight if able.

EQUIPMENT
DELT MACHINE

EXERCISES
8-12 reps REAR DELT FLY MACHINE
30 seconds Rest

REAR DELT FLY MACHINE

8-12 reps

Roll your shoulders down and back before pressing back

 

Superset 5 — 3X

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

EQUIPMENT
PULL UP BAR
MAT
DUMBBELL

EXERCISES
10 reps BICEP CURL AROUND THE WORLD
10 reps WEIGHTED SIDE PLANK REACH each side
30 seconds Rest

BICEP CURL AROUND THE WORLD

10 reps
I’ll aim to use 17.5-20lb DBs

Keep elbows near your side throughout the movement

WEIGHTED SIDE PLANK REACH

10 reps each side Slow
I’ll use a 10-12.5lb DB

Option to hold for 30 seconds

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds

 
Upper Body, Back, Shoulders, CoreAngela Fales