Full Body Build: Chest, triceps, biceps, quads, hamstrings (5-8-23)
3x/week with cardio • 58m
Lower Body Equipment (see details below):
- Heavy weight
- Weights to stand on
- Chair or bench
- Access to wall
- Stool or step + optional pillow
Upper Body Equipment:
- Heavy weights
- Long band
- 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/6LAX3YpVk0DInmKMv7iCXJ?si=f9e62e8f108348e4
Kneeling HS curl form breakdown: https://members.evlofitness.com/form-breakdowns-2/season:6/videos/img-1697
Lower Body Circuit:
HS chair bridges or kneeling hamstring curls (I used 25lbs)
Seated HS banded heel pulls (I used 30lbs to secure my band)
Sissy squat variations or wall sits (I used 30lbs)
Upper Body Circuit:
- Banded + weighted chest press (I used a band + 25lb dumbbells)
- Double arm skull crushers (I used 10lb dumbbells)
- Banded tricep dropset
- Bicep curls (I used 15lb dumbbells)
- Banded bicep dropset
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