11.25 Tuesday | Home

 

Today is an Upper Body back and arms focused

Warm Up

JOG IN PLACE

3 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

 

Superset 1 — 3X

Note- Perform exercises back to back with 30 seconds of rest between rounds. Increase load if able, if you don’t have access to more weight increase reps to keep the intensity up.

EQUIPMENT
LONG LOOP BAND
BENCH
DUMBBELLS

EXERCISES
15 reps BACK LYING PULLOVER
12-15 reps SINGLE ARM BENT OVER ROW right side
12-15 reps SINGLE ARM BENT OVER ROW left side
30 seconds Rest

BACK LYING PUllOVER

15 reps

Choke up or move away from the door to increase resistance. Keep a slight bend in your elbows

SINGLE ARM BENT OVER ROW

12-5 reps Build weight

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

 

Superset 2 — 3X

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

EQUIPMENT
DUMBBELLS

EXERCISES
8-12 reps ROW + FLY
12 reps ALT BICEP CURL
30 Seconds Rest

row + fly

8-12 reps Light load

Elbows and wrists stay in line as you fly the arms wide.

ALT BICEP CURL

12 reps Heavy

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

 

Superset 3 — 3X

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

EQUIPMENT
DUMBBELLS

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

LYING TRICEP EXTENSION DB

10-15 reps Moderate load

Elbows in a fixed position as you press hands out 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