Upper Body Build: Chest, biceps, triceps, shoulders (10-23-23)
4x/week no cardio • 36m
Equipment (exercises below):
- 1 heavy weight
- Moderate weights
- 1 light weight
- Long band
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/29OArsxel8F1Eo1NocQXMC?si=a8595d80cd754021
Exercises:
- Single arm heavy chest press (I used 1 30lb)
- Shoulder abduction with band and weight (I used 5lb)
- Single arm heavy skull crusher (I used 1 15lb)
- Single arm heavy bicep curl (I used 1 20lb)
- Banded chest press (I used 20lb)
- Shoulder abduction (I used 5lb)
- Bicep curl combo (I used 15lbs)
- Skull crusher combo (I used 10lbs)
Up Next in 4x/week no cardio
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Lower Body Build: Glutes & hamstrings...
Equipment (details below):
- Access to wall
- Heavy weight
- Stool
- PillowOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6pRw9b9ylpBpCQJhkHGBcN?si=577f7d5f336f4667
Exercises:
- Stool lunge (I used 30... -
Burn: Abs, back, quads, triceps (10-2...
Equipment:
-Ball
-Long resistance band
-1 set moderate weights (for skull crushers)
-1 optional heavy weight (for ball wall sits)Optional (explicit) playlist: use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3iQ8Dr1kgUOtZoKlKzBI27?si=...
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Full Body Build & Burn: Quads, abs, u...
Equipment (see details below):
- Heavy weights
- Light weight
- Long resistance bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6lUaXmaTHXQIay25pVJQV7?si=f48843425449415b
Exercises:
- Matrix variation...
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