4X/week without cardio

4X/week without cardio

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4X/week without cardio
  • Upper Body Build: Upper back, triceps, biceps (1-23-23)

    - Heavy weights (for kickstand rows, I'm using 22lb)
    - Moderate weights (for skull crushers, I'm using 12lb)
    - Moderate/heavy weights (for bicep curls, I'm using 17lb)

    Playlist (explicit): https://open.spotify.com/playlist/4SAl5Sz9a1vIvXTO0B6sEw?si=a0ee0fafd63b4b6b

  • Lower Body Build: Quads & hamstrings (1-24-23)

    - 1 heavy weight (for hamstring curls and ball wall sits)
    - Chair, stool, pillow (hamstring curl set up)
    - Pilates ball (sub wall sits or sissy squats if you don't have a ball)
    - Access to a wall

    Playlist (explicit): https://open.spotify.com/playlist/44mSufK5VRcDV2xnJfJgZ7?si=dba8636...

  • Burn: Abs, glutes, back (1-25-23)

    - Small Pilates ball or pillow
    - Glider (or wear socks on hard wood)
    - 1 heavy weight for glider lunges (optional - you can use body weight)
    - Long resistance band
    - Access to a wall (for glider lunges)

    Playlist (explicit): https://open.spotify.com/playlist/2xUIusj2qJo7JCGdv3vlAy?si=6...

  • Full Body Build & Burn: Glutes, abs, shoulders, chest, upper back (1-27-23)

    - Heavy weights (for chest press, bulgarian split squat, heavy kickstand rows)
    - Light weight (for shoulder abduction and propped rows)
    - Access to a wall
    - Set of wrist weights (optional)

    Playlist (explicit): https://open.spotify.com/playlist/2wE2PAcv2e0v2bDHiqtu9G?si=ce37ff25049143...