Full Body Build: Upper back, shoulders, tris, bis, quads, glutes (10-16-23)
3x/week no cardio • 1h 1m
Lower Body Equipment (see details below):
- Heavy weights
- Chair
- Access to a wall
- 1 moderate weight
- Pillow
Upper Body Equipment:
- Heavy weights
- Moderate/heavy weights
- Light/moderate weights
- Light weight
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1EpY6gGoDELpX8OsDaO5f2?si=f67e3a1b112d4a8e
Lower Body Exercises (nothing repeats!):
- B-stance lunge (I used 2 30lbs)
- Sissy squats (I used bodyweight)
- Single leg hip thrust (I used 1 30lb)
- Kneeling quads (I used 1 30lb)
- Step-ups (I used 1 15lb)
- Matrix (I used bodyweight)
- Hip abduction (I used 1 30lb)
Upper Body Exercises:
- Shoulder abduction (I used 7lbs)
- Deltoid rows (I used 17lbs)
- Skull crushers (I used 12lbs)
- Bicep curls (I used 12lbs for supine; 17lbs for upright)
- Kickstand rows (I used 20lbs)
Up Next in 3x/week no cardio
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Barre Burn: Abs, upper lower back, ha...
Barre Equipment:
- Moderate weights
- 1 light weightBurn Equipment:
-Ball
-1 set heavy weights
-Stool
-PillowOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/5PLjX5o6WD7gL9u622NeFS?si=8131d4d914644ce0
...
-
Build + & Burn: Abs, upper/lower back...
Build + Equipment:
- Heavy weights (variety, see exercises)
- Light weightsBurn Equipment:
-Ball
-1 set heavy weights
-Stool
-PillowOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1Rs4BbQpLzYQJ07eGxVo...
-
Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Heavy weights (variety)
- Access to wall
- Pilates ball and/or pillow
- GlidersOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6lUaXmaTHXQIay25pVJQV7?si=f48843425449415b
...
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