Full Body Build: Chest, upper back, triceps, quads, hamstrings (7-10-23)
3x/week no cardio • 56m
Lower Body Equipment (see details below):
- Heavy weight
- Access to wall
- Loop resistance band (or long band tied in loop)
- Stool
- Pillow
- Chair
Upper Body Equipment:
- Heavy weights
- Moderate weights
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/0UoYuJorJWKz7XQlzbjydS?si=7d5c0f8663624b84
Lower Body Circuit:
- Wall sits (I used a 30lb dumbbell)
- Chair bridges
- Wall sit variation (I used a 30lb dumbbell)
- Prone HS curl over stool/pillow (I used a 30lb dumbbell)
- Seated heel pull back
- BW sissy squat
- Kneeling HS curl (I used a 30lb dumbbell)
- Seated heel pull back
- BW sissy squat
- HS exercise of choice
- Wall sit variation (I used a 30lb dumbbell)
- Supine banded knee extensions
Upper Body Circuit:
- Kickstand rows (I used one 30lb, and dropped to a 25 on the last set)
- Forearm presses
- Side-lying tricep extensions (I used one 10lb)
- Chest presses (I used 30lb)
- Skull crushers (I used 10lbs)
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Equipment (see details below):
-Long resistance band
-Ball and/or pillow
-1 heavy dumbell
-1 set moderate weights
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Equipment (see details below):
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- Moderate weights
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- Pilates ball and/or pillow
- Access to a wall
- Stool
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