9.18 Thursday | Gym

 

How are you feeling? Lower body a little sore? Take extra time warming up, foam rolling and dynamic stretching if so. Today is an Upper Body Pull day, focus on form and let’s have some fun!

Warm Up

WALKING WARM UP

5 Minutes

Get warm

inchworm

30 seconds

Hold plank for an extra count before walking your feet in

CIRLE ARM SWING

30 seconds

Alt. Directions.

ARM SWINGS

30 seconds

Alt top arm

 

Set 1 — 3X

Note- Perform one exercise with 30 seconds of rest between rounds.. Decrease the assist when able. Repeat 3 rounds.

EQUIPMENT
PULL UP MACHINE

EXERCISES
8 reps ASSISTED PULL UP
30 seconds Rest

PUll up

8 reps

Use only as much resistance as needed to get a minimum of 8 reps each round

 

Set 2 — 4X

Note- Perform one exercise at a heavy load, building in weight if able to maintain reps in the rep range. Rest 60 seconds rest between rounds.

EQUIPMENT
CABLE MACHINE

EXERCISES
8-12 reps SEATED ROW
60 seconds Rest

seated row

8-12 reps Build weight

Roll shoulders down and back before beginning the pulling motion. Row hands to bottom of the ribs

 

Superset 3 — 3X

Note- Perform exercises back to back. Increase load in the Rope lat pulldown each round if able. Rest 30 seconds between rounds. Repeat 3 rounds.

EQUIPMENT
CABLES
EZ BAR

EXERCISES
10-15 reps ROPE LAT PULLDOWN
12 reps EZ BAR BICEP CURL
30 Seconds Rest

ROPE LAT PULLDOWN

10-15 reps Build each round

Hold the bottom position for an extra count before extending arms back up

EZ BAR BICEP CURL

12 reps
I’d work around a 30+lb bar

Avoid rocking the weight up. Elbows remain near to your sides.

 

Superset 4 — 3X

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

EQUIPMENT
DELT FLY MACHINE
DUMBBELLS

EXERCISES
10-12 reps REAR DELT FLY MACHINE
12 reps BEAR CRAWL PULL THROUGH
30 seconds Rest

rear delt fly machine

10-12 reps

Maintain a very soft bend in your elbows.
Alternative, use DBs

BEAR CRAWL PULL THROUGH

12 reps

Set your feet wide to stabilize and knees floating just off the mat

 

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

Chin and gaze up thought this stretch

DOWN DOG

30 seconds

Peddle out your heels before pressing them flat into the mat. Exhale as you push your chest to the top of your thighs

THORACIC ROTATION

30 seconds

Switch sides halfway

supine spinal twist

30 seconds each side

 
Upper Body, Back and Bicep, LISSAngela Fales