Upper Body Build: Chest, shoulders, upper back, triceps (10-30-23)
4x/week no cardio • 35m
Equipment (details below):
- Heavy weights
- Moderate weights
- Optional extra light weight
- Long resistance band
Optional (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:
- Chest press (I used 22lbs)
- Deltoid rows (I used 17lbs)
- Shoulder drop set (I used 2lbs)
- Narrow press (I used 17lbs)
- Banded straight arm shoulder pulses
- Kickstand rows (I used 20lbs)
- Forearm press
- Tricep banded pull down pulses
- Tricep narrow press (I used 15lbs)
Up Next in 4x/week no cardio
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Lower Body Build: Glutes, quads, hams...
Equipment (exercises below):
- Heavy weights
- Stool
- Pillow
- Chair
- Access to a wallOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/0AuiLjDqLsixRj4uVYp31N?si=39c396d668194519
Exercises:
- Stool hip th... -
Burn: Abs, back, biceps, shoulders (1...
Equipment:
-Ball
-1 light weight or 1 light weight + wrist weight
-1 set moderate weightsOptional (explicit) playlist: use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6DzQPLuTBltnYlfMRXAsSz?si=4683c05a4150447d
Exercises:
-Side plank... -
Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Moderate weights
- Pilates ball
- Access to wall
- Chair
- Long 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...
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