Upper Body Build: Upper back, triceps, biceps (1-23-23)
4X/week without cardio • 27m
Equipment:
- 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
Up Next in 4X/week without cardio
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Lower Body Build: Quads & hamstrings ...
Equipment:
- 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 wallPlaylist (explicit): https://open.spotify.com/playlist/44mSufK5VRcDV2xnJfJgZ7?si=dba8636...
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Burn: Abs, glutes, back (1-25-23)
Equipment:
- 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...
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Full Body Build & Burn: Glutes, abs, ...
Equipment:
- 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...
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