Full Body Build: Shoulders, biceps, upper back, quads, glutes (5-1-23)
3x/week no cardio • 56m
Lower Body Equipment (see details below):
- Heavy dumbbells
- Pillow, blanket, or towel (for kneeling work)
- Access to a wall
- Optional - loop band (fabric band, or tie a long resistance band tight around your knees)
Upper Body Equipment:
- Moderate weights
- Light weight
- Long resistance band
Optional (explicit) playlist - https://open.spotify.com/playlist/6aBZ1loDkWjyOFkciK8XgF?si=b37374d99e194a7e
Lower Body Circuit:
- Head deadlifts (I used a band + 30lb dumbbells)
- Bridge drop set (I used a band + 1 30lb dumbbell)
- Wall sits (I used 30lb dumbbells)
- Sissy squats (I used body weight)
- Kneeling quads (I used bodyweight)
Upper Body Circuit:
- Right propped row (I used 1 10lb dumbbell)
- Banded reverse fly drop set (set 2)
- Right shoulder abduction w/ or w/o band (I used 1 5lb dummbell)
- Bicep curls (I used 15lb dumbbells)
- Left propped row (I used 1 10lb dumbbell)
- Banded reverse fly drop set (set 2)
- Left shoulder abduction w/ or w/o band (I used 1 5lb dummbell)
Up Next in 3x/week no cardio
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Equipment (details below):
- Pilates ball and/or pillow
- Heavy weight
- Moderate weights
- Stool or step
- Pillow (optional)
- Access to wallOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3m29zbp5mjoKDO...
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Full Body Build & Burn: Quads, hamstr...
Equipment (see details below):
- Heavy weights
- Moderate weights
- Pilates ball and/or pillow
- Access to a wall (optional)
- Stool or step
- Chair or benchOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playli...
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