Upper Body Build: shoulders, triceps, biceps (4-24-23)
4x/week no cardio • 32m
Equipment (circuit below):
- Moderate weights
- Moderate/heavy weights
- Long band
- Option for 1 light weight if you are choosing shoulder raises over shoulder rows
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/26pvA0qqyouXWDeABdBsCA?si=8ac0917439744f26
Circuit:
- Deltoid rows, or sub shoulder raises (I used a 15lb. if you're doing shoulder raises, use a lighter weight)
- Shoulder drop set with band
- Single arm skull crusher (I used a 15lb)
- Tricep drop set with band
- Bicep curls
- Bicep band drop set
- Narrow press/skull crusher combo for both arms (I used 1 20lb)
Up Next in 4x/week no cardio
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Lower Body Build: Hamstrings, quads, ...
Equipment (see details below):
- Heavy weights
- Access to wall
- Loop band
- Stool or step w/ opt. pillow
- Chair or benchOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/295EkKTS4Gdf4YrJQyBora?si=91e19...
-
Burn: Abs, back, chest (4-26-23)
Equipment:
- Small Pilates ball or pillow
- Long band
- Heavy weights (for chest presses, I used 25lb)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1KLDTVmUmvEl2zUk7DCgRR?si=c450540ddc6d4be2
-
Full Body Build & Burn: Glutes, abs, ...
Equipment (see details below):
- Heavy weights
- Moderate weights
- Light weights
- Extra light weights or wrist weights
- Pilates ball and/or pillow
- Access to a wall (optional)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://op...
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