Upper Body Build: Chest, upper back, biceps, triceps (8-14-23)
4x/week with cardio • 34m
Equipment (details below):
- Heavy weights (variety, see circuit below)
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3KPp34bDtwsEa3ravErt5o?si=a9b025cd22b14a3e
Circuit:
- Forearm press variations
- Kickstand row (I used 20lbs)
- Bicep work: eccentric curl, heavy curls, bicep rows (I used 20lb dumbbells for all exercises)
- Chest press or push ups (I used 25lb dumbbells for chest press)
- Chest press drop set (set 2; I used 20lb dumbbells)
Up Next in 4x/week with cardio
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Low-Impact Cardio Burst (8-14-23)
Equipment:
- None, option to wear tennis shoes -
Lower Body Build: Glutes, quads, hams...
Equipment (circuit below):
- Heavy weights
- Chair
- Access to a wall
- Long band
- Stool + pillow (for hamstring curls, watch the demo below)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4UljMytaXVWh9HaY...
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Burn: Abs, back, shoulders, biceps (8...
Equipment:
- Moderate weights (for bicep curls and narrow presses, I used 15lbs)
- 1 light weight (for shoulder abduction, I used 5lb)
- Small Pilates ball or pillow
- Access to a wall (optional)
- Long bandOptional (explicit) playlist - use a different device to play music if you are watching...
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