6.11 Wednesday | Gym

Back and biceps. Let’s get warm.

Warm Up

TREADMILL

5 minute cardio warm up

Walking or jogging.

arm swings

30 seconds

Alternating top arm

WALKOUT

30 seconds

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

THORACIC ROTATION

60 seconds Alt sides

Inhale as you open, exhale as you bring elbow down touching elbow to elbow.

Superset 1 — 4X

Perform exercise back to back with no rest. No rest between rounds.

EQUIPMENT
PULL UP MACHINE
LONG LOOP BAND

EXERCISES
10 reps PULL UP
12 reps LONG LOOP BAND PULL APART
No Rest

Pull up

10 reps, Assisted or unassisted

If assisted perform as many reps as able at a lighter assist and add assistance as needed to complete reps.

PULL APART

12 reps

Release one side of the double looped band to reduce resistance.

Superset 2 — 3X

Note- Perform movements one after another with 30 seconds rest at the end of reach round. Increase weight if able to maintain reps.

EQUIPMENT
LAT PULLDOWN MACHINE
DUMBBELLS

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

LAT PULLDOWN

12 reps

Heavy as able to maintain reps I’ll work around 75-90lbs and increase if able.

3 POSITION BICEP CURL

12 reps Count each rep. Hammer, regular, wide= 3 reps
That’s 4 cycles through

I’ll use a pair of 15-17.5lb DBs

Superset 3 — 3X

Note- Perform movements back to back with no rest. Resting 60 seconds after each round.

EQUIPMENT
SEATED ROW
EZ BAR

EXERCISES
12 reps SEATED ROW
12-16 reps EZ BAR BICEP CURL
60 seconds Rest

seated row

12 reps Heavy, I’ll work around 70-90lbs and increase if able.

EZ BAR BICEP CURL

12-16 reps light to moderate load
I’ll use a 30-40lb barbell and increase if able.

Superset 4 — 3X

Note- Perform exercises one after anther resting as needed.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
10 reps BENT OVER FLY
10 reps PUSH UP TO T
Only rest if needed

BENT OVER FLY

10reps light load, 7.5-12lbs

If this bothers your back, find a wall and hinge at your hips and press your butt into the wall.

push up to t

10 reps

Modify by lowering to your knees.

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