Full Body Build: Chest, biceps, upper back, quads, glutes (3-20-23)
3x/week no cardio • 1h 0m
Upper Body Equipment:
- Heavy dumbbells
- Moderate dumbbells
- Moderately light dumbbells
- 1 light dumbbell
- Long band
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3X8h4MHpyycy2zIzND47Ad?si=e207919214e54167
Circuits:
Right step-up (I used bodyweight)
Right glute drop sets (SL banded hip abduction, monster walks, standing hip abduction)
Supine banded knee extension
Sissy squats to chair (I used bodyweight)
Left step-up (I used bodyweight)
Left glute drop sets (SL banded hip abduction, monster walks, standing hip abduction)
- Chest presses (I used 30lb)
- Chest press dropsets (I used 15lb)
- Bicep curls (I used 15lb)
- Bicep dropet work (I used 10lb)
- Tricep narrow presses (I used 15lb)
- Skull crushers (I used 10lb)
- Tricep drop set work (I used a 5lb dumbbell and a band)
Up Next in 3x/week no cardio
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Full Body Build & Burn: Quads, hammie...
Equipment (see details below):
- Heavy weights
- Moderate weights
- Step or stool
- Chair or bench
- Access to a wall
- Pilates ball and/or pillowOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1ydFFCUf...
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Full Body Build & Burn: Abs, back, sh...
*Video skips at 19:16 before transitioning from cobra to left shoulder abduction*
Equipment (see details below):
- Heavy weight
- Gliders (socks, towels, paper plates, etc.)
- Light weights
- Extra light weight or wrist weightsOptional (explicit) playlist - use a different device to play m...
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