Upper Body Build: Chest, triceps, shoulders, biceps (7-17-23)
4x/week with cardio • 35m
Equipment (details below):
- Heavy weights
- Moderate weights
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4wT4a2W31ZNCOKEhogvlja?si=14fc47d3acce4eae
Circuit (2X of each):
- Chest press (I used 22lb dumbbells/wrist weight combo)
- Supine bent arm raise/narrow press (I used 15lb dumbbells/wrist weight combo)
- Skull crusher (I used 1, 20lb dumbbell + 2lb wrists weights)
- Bicep curls (I used 17lb dumbbells/wrist weight combo)
- Push ups or chest press
- Deltoid row (I used 17lb dumbbells/wrist weight combo)
- Single arm narrow press pulse (I used 17lb dumbbells/wrist weight combo)
- Assisted single arm skull crusher (I used 17lb dumbbells/wrist weight combo)
- Eccentric bicep curl (I used 22lb dumbbells/wrist weight combo)
Up Next in 4x/week with cardio
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Low-Impact Cardio Burst (7-17-23)
Equipment:
- None, option to wear tennis shoes -
Lower Body Build: Glutes & quads (7-1...
Equipment (circuit below):
- Stool (optional, for step-ups)
- Chair
- Pillow or towel (for kneeling work)
- Loop band
- Set of moderate weights
- Set of heavy weightsOptional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com... -
Burn: Abs, back, triceps, hamstrings ...
Equipment (circuit below):
- Small Pilates ball or pillow
- Long band
- 1 heavy weight
- 2 moderate weights
- 1 light weightOptional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/playlist/6GtHFDDmdf1vrHg5p60t0m?si=26593690...
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