Upper Body Build: Chest, upper back, biceps, triceps (9-18-23)
4x/week no cardio • 34m
Equipment (see details below):
- Heavy weights
- Heavy/moderate weights
- Moderate weights
- Light/moderate weights
- Long band
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/5xgf9QRC5TTFbZrlkKE4py?si=aac67056407b44e0
Circuit 1:
*** note! The wrist weights are not required. I'm using them because I'm in between weights with some of my lifts***
- 45 second "heavy" chest press (I used 25lb + 2lb wrist weights)
- 45 second "heavy" kickstand row (I used 25lb + 2lb wrist weights)
- 45 second "heavy" bicep curls (I used 15lb + 2lb wrist weights)
- 45 second "heavy" single arm skull crusher (I used 10lb + 2lb wrist weights)
Circuit 2:
- 60 second chest press (I used 25lb)
- 60 second kickstand row (I used 25lb)
- 60 second bicep curls (I used 25lb)
- 60 second skull crushers (I used 25lb)
Circuit 3:
- Banded chest press (I used 20lb)
- Kickstand flies (I used 10lb)
- Bicep pulses (I used 10lb)
- Single arm skull crusher (I used 10lb)
- Band tricep dropset
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Equipment:
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-1 light weightOptional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/playlist/3iQ8Dr1kgUOtZoKlKzBI27?si=93c3c0d7391a4f6bCircuit:
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Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Heavy weights (variety)
- Light weight
- Pilates ball
- Access to wall
- StoolOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/20xG6Q2fc7UaYlhrJuW36T?si=0872e4fb34bf425c
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