Upper Body Build: Chest, upper back, triceps (2-27-23)
4x/week no cardio • 30m
Equipment (see details below)
- Heavy weights
- Moderate weights
- 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/6mTGaopeeik4fILbdn2zs8?si=11e1ad4955f645df
Circuit:
- Kickstand rows (I used 25lb)
- Kickstand flies (I used 10lb)
- Chest presses (I used 25lb)
- Eccentric pushups (or do dropset chest presses with 5lb less than your first set)
- Skull crushers (I used 10lb)
- Tricep dropset work with band
Up Next in 4x/week no cardio
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Lower Body Build: Quads & glutes (2-2...
Equipment (see details below):
- Access to wall
- Heavy weight
- Glider (can use towels, paper plates, socks, etc.)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6owwPRaVygEC2UtEZ6SHim?si=553a7f8ded2d428...
-
Burn: Abs, back, hamstrings (3-1-23)
Equipment:
- Small Pilates ball or pillow
- Gliders (or wear socks)Optional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/playlist/0vSLqiHqcFnlht6YtmWAYK?si=cf12fe964a1d48b9 -
Full Body Build & Burn: Quads, abs, c...
Equipment (see details below):
- Heavy weights
- Moderate weights
- Light weight
- Extra light weight or wrist weight
- Pilates ball or pillowOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/27cA4kAxrccfgFJ...
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