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Full Body Build: Shoulders, chest, biceps, triceps, glutes, hamstrings (10-9-23)

3x/week with cardio • 1h 2m
2 comments

Lower Body Equipment (see details below):
- Heavy weight
- Chair
- Stool
- Pillow
- Access to wall

Upper Body Equipment:
- Heavy weights
- Moderate weights
- Moderate/light weights

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 Circuits:
Circuit 1:
- Body weight step ups
- Kneeling HS curls (I used 30lbs; https://members.evlofitness.com/form-breakdowns-2/season:6/videos/img-1697)

Circuit 2:
- Bulgarian split squats (I used 30lbs)
- Prone HS curl over stoll (I used 30lbs)

Circuit 3:
- Weighted step ups (I used 30lbs)
- Bodyweight Bulgarian drop sets
- Kneeling HS curl

Circuit 4:
- Bulgarian split squat (I used 30lbs)
- Bodyweight step up pulses
- Prone HS curl over stool (I used 30lbs)
- Stool HS bridge pulses

Upper Body Circuits:
Circuit 1 & 3:
- Single arm chest press (I used 27lb)
- Narrow pushup (or sub narrow press)
- Single arm bicep curl (I used 22lb)
- Single arm skull crusher (I used 17lb)

Circuit 2:
- Chest press (I used 25lb)
- Pushups
- Bicep curls (I used 15lbs)
- Skull crushers (I used 10lbs)
- Narrow press (I used 10lbs)

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    Barre Equipment:
    - Heavy weights
    - Loop band
    - Chair
    - 1 light weight

    Burn Equipment:
    -Ball
    -1 moderate/heavy weight (just for cobra lat pull down set up)
    -Loop band

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/...

  • Build + & Burn: Abs, back, quads, glu...
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    Build + Equipment:
    - Heavy weights (variety, see circuit)
    - Moderate weight
    - Glider (towels, paper plate, etc)
    - Access to wall

    Burn Equipment:
    -Ball
    -1 moderate/heavy weight (just for cobra lat pull down set up)
    -Loop band

    Optional (explicit) playlist - use a different device to play music...

2 Comments

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