11.25 Tuesday | Gym

 

Today is an Upper Body back and arms focused

Warm Up

WALKING WARM UP

5 Minutes

Get warm, break a sweat even

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
10 reps ASSISTED PULL UP
30 seconds Rest

PUll up

10 reps

Use only as much resistance as needed to get a minimum of 5 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
8-15 reps SEATED ROW
60 seconds Rest

seated row

8-15 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 FACE PULL 2.0
10-12 reps EZ BAR BICEP CURL
30 Seconds Rest

face pull 2.0

10-15 reps Light-Moderate

Elbows and wrists stay in line as you pull the cable to the crown of your head

EZ BAR BICEP CURL

10-12 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
CABLES
DUMBBELLS

EXERCISES
10-15 reps TRICEP PUSHDOWN CABLES
12 reps ROW + STATIC HOLD DUMBBELLS right arm
12 reps ROW + STATIC HOLD DUMBBELLS left arm
30 seconds Rest

tricep pushdown cables

10-15 reps Heavy b

Elbows at your side as you hinge slightly at your hips and press down to full extension

ROW + STATIC HOLD DUMBBELLS

12 reps right arm
12 reps left arm
I’ll use a pair of 25lb DBs

Elbow at your side holding that 45’ angle as the opposite arm moves.

 

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 BicepAngela Fales