6.11 Wednesday | Home

 

Back and biceps. Let’s get warm.

Warm Up

BODYWEIGHT CARDIO WARM UP

3 minutes of movements of your choosing.

arm swings

30 seconds

Alternating top arm

WALKOUT

30 seconds

Hold plank for an extra count before walking hands back to feet.

THORACIC ROTATION

30 seconds

Inhale as you open, exhale as you bring elbow to elbow

 

Superset 1 — 3X

Perform exercise back to back with no rest. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH optional
LONG LOOP BAND

EXERCISES
12 reps PULLOVER
12 reps LONG LOOP BAND PULL APART
30 seconds Rest

PulLOVER

12 reps

Can be performed on the floor if no bench is available.

PULL APART

12 reps

Pull the band to the top of the chest. The closer the hands the more resistance

 

Superset 2 — 3X

Note- Perform movements one after another with no rest. Rest 30 seconds rest at the end of reach round. Increase weight if able to maintain reps.

EQUIPMENT
LONG LOOP BAND
DUMBBELLS

EXERCISES
15 reps LAT PULLDOWN
12 reps 3 POSITION BICEP CURL
30 seconds Rest

LAT PULLDOWN

15 reps Choke up on the band or double up to increase intensity.

3 POSITION BICEP CURL

12 reps count each curl
Hammer, regular, wide= 3 reps
I’ll use a pair of 15-17.5lb DBs

 

Superset 3 — 3X

Note- Perform movements back to back with no rest. Resting 30 seconds after each round.

EQUIPMENT
DUMBBELLS
ELEVATED SURFACE/BENCH Optional

EXERCISES
10-15 reps SINGLE ARM ROW each side
14 reps ALT. BICEP CURL
30 seconds Rest

sINGLE ARM ROW

10-15 reps Moderate-Heavy
I’ll work around 45-50lb DBs

ALT. BICEP CURL

14 reps light to moderate load

I’ll use a pair of 15-17.5lb DBs

 

Superset 4 — 3X

Note- Perform exercises one after anther with no rest.

EQUIPMENT
BENCH
DUMBBELLS
MAT optional

EXERCISES
10 reps BENT OVER FLY
10 reps PUSH UP TO T
Rest only as needed

BENT OVER FLY

10 reps light load, 7.5-12lbs

If you notice this bothers your back. Hinge and press your butt and all your weight into a wall.

PUSH UP TO T

10 reps count each push up

 

Cooldown

Take additional time to stretch and foam roll as needed.

SIDE BODY STRETCH

30 seconds alternating and breathing into each side

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt sides

Keep your chin high as you reach your hand down the center of your spine.

CAT COW

30 seconds

Inhale, press up into cat. Exhale and pass through center to cow.

THREAD THE NEEDLE

30 seconds Alt sides

 
Upper Body, Back and BicepAngela Fales