8.29 Friday | Home

This upper body and back emphasis workout includes a lot of volume and will take about 35-45 minutes. Remove the Metcon or reduce rounds if short on time.
Be sure to keep your weights challenging.

Warm Up

2 MIN CARDIO WARM UP

Feel free to alternate between bodyweight movements of your choosing here. Stay in motion the full 2 minutes.

WALKOUT

30 seconds

Soft bend in your knees as you walk hands out to high plank position. Hold, inhale and exhale, reverse the movement.

PLANK SHOULDER TAPS

30 seconds

Shoulders stacked over wrists and elbows. Slowly alt touching hand to opposite shoulder. Widen your feet to make this easier.

LONG BAND DISLOCATION

30 seconds

Roll your shoulders down and back before you pull the to the top of the chest.

Superset 1 — 3X

Note- Perform exercises one after another. Rest 30 seconds between rounds.

EQUIPMENT
LONG LOOP RESISTANCE BAND
DBs
MAT

EXERCISES
12 reps HIGH TO LOW LAT PULLDOWN
12 reps BENT OVER FLY
30 seconds Rest

HIGH TO LOW LAT PULLDOWN

12 reps Choke up on the band to increase resistance.

Roll your shoulders down and back. With chest lifted tall, pull the band to the bottom of the shoulder.

BENT OVER FLY

12 reps Moderate to light
I like 7.5-10lbs

Slight hinge in your hips. Neck and spine in line. Fly your arms wide and up to parallel with shoulders.

Superset 2 — 3X

Note- Perform exercises back to back with 30 seconds rest between rounds. Increasing your weight in the single arm row is your goal in this block.

EQUIPMENT
BENCH/
DUMBBELLS

EXERCISES
12 reps SINGLE ARM ROW
15 reps ROLLING SKULL CRUSHER
30 seconds Rest

SINGLE ARM ROW

12 reps each arm as Heavy as possible
I’ll work to use a 40-50lb DB for this rep range if possible.

ROLLING SKULL CRUSHER

15 reps moderate-light
I’ll use around 15lbs

Superset 3 — 3X

Note- Perform exercises one after another. Rest 30 seconds before repeating rounds.

EQUIPMENT
CABLE
DBs

EXERCISES
15 reps SINGLE ARM ROW + FLY
12-Failure reps ALT BICEP CURL 7 each arm

STRAIGHT ARM LAT PULLDOWN

15 reps Moderate to light load
Choke up on the band to increase intensity.

Roll your shoulders down and back.

ALT BICEP CURL

12- Failure reps

Avoid swinging the weights

12 Minute Mini Metcon — 3X

Note- Perform exercises one after another for 40 seconds with 20 seconds rest between.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
40 seconds PLANK ROW
20 seconds Rest
40 seconds BICEP CURL AROUND THE WORLD
20 seconds Rest
40 seconds PLANK SNAP
20 seances Rest

PLANK ROW

40 seconds work Moderate to Heavy
I’ll use 25 DBs

Rest 20 seconds

BICEP CURL AROUND THE WORLD

40 seconds Moderate
I’ll use 10-12.5lb DBs

Rest 20 seconds

PLANK SNAP

40 seconds Quick reps

Sit low as you raise your chest to a low squat position

Rest 20 seconds

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds alt arms

SIDE BODY STRETCH

30 seconds alt from side to side

Be sure to exhale as you reach up and over

CAT COW

30 seconds

Inhale as you arch up into cat, exhale as you pass through neutral spine into cow.

THREAD THE NEEDLE

30 seconds each side