Full Body Build: Upper back, chest, triceps, glutes, hamstrings (4-10-23)
3x/week no cardio • 55m
Lower Body Equipment (see details below):
- Heavy weights
- Weights to stand on
- Chair or bench
- Access to a wall
Upper Body Equipment:
Equipment (circuit below)
- Heavy dumb bells
- One moderate/heavy dumb bell
- Light dumb bell
- Long band
- Chair or bench (optional)
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6aBZ1loDkWjyOFkciK8XgF?si=01365f90cf8a43b2
Lower Body Circuits (1 each):
Left Bulgarian split squat (I used 30lbs)
Right Bulgarian split squat (I used 30lbs)
Sissy squats (I used 30lbs)
Half deadlifts (I used 30lbs)
Hip thrusts (I used 30lbs)
Right sissy lunge (I used 30lbs)
Left sissy lunge (I used 30lbs)
Left Bulgarian split squat (I used 30lbs)
Right Bulgarian split squat (I used 30lbs)
Alternating hip thrusts
Left sissy lunge combo
Right sissy lunge combo
Upper Body Circuit:
- Chest presses (I used 25lbs)
- Kickstand rows or chair rows (I used 1 20lb)
- Skull crushers (I used 10lb)
- Drop set tricep work with the band
Up Next in 3x/week no cardio
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Full Body Build & Burn: Abs, back, ch...
Equipment (see details below):
- Access to a wall
- Chair or bench
- Pilates ball and/or pillow
- Heavy weightsOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7t6hN0HEqlc3Y70RAUVBkM?si=88e628ddc5514323
C...
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Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Access to a wall
- Heavy weight
- Long resistance band
- Pilates ball and/or pillow
- Moderate weights
- Light weightOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/5at...
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