Upper Body Build: Upper back, chest, shoulders, biceps (8-28-23)
4x/week no cardio • 35m
Equipment (details below):
- Heavy weights
- Moderate weights
- Light weight
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3KPp34bDtwsEa3ravErt5o?si=a9b025cd22b14a3e
Circuit:
- Side lying reverse fly and/or shoulder abduction (I used 7lbs)
- Upper back or shoulder burnout
- Chest press (I used 22lbs per arm)
- Bicep curls (I used 17lbs per arm)
Up Next in 4x/week no cardio
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Lower Body Build: Quads & glutes (8-2...
Equipment (circuit below):
- Heavy weights
- Moderate weights
- Loop band
- Pillow or large towel folded
- Chair or benchOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4UljMytaXVWh9HaYsZc8R6?si=37fef7ae84...
-
Burn: Abs, back, hamstrings, triceps ...
Equipment (circuit below):
- Gliders/towels/paper plates (or wear socks on hard wood)
- Light weights
- 1 moderate weight
- 1 moderate/heavy weight
- Long band
- Large bath towel, rolled (or use a small Pilates ball)Optional (explicit) playlist - use a different device to play music if you ar...
-
Full Body Build & Burn: Quads, hamstr...
Equipment (see details below):
- Chair
- Pilates ball
- Weights to stand on
- Heavy weights
- Light/moderate weights (variety; see circuit)
- Pillow (optional)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/pl...
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