Upper Body Build: Chest, upper back, biceps, triceps (8-14-23)
5x/week no 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 5x/week no cardio
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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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Barre: Hamstrings, chest, triceps (8-...
Equipment:
- Long band
- Chair or stool
- Gliders, or wear socks on hard wood
- Heavy weights (for higher rep chest presses, I used 20lb)
- 1 moderate weight (for single arm skull crusher, I used 15lb)
- Small Pilates ball or pillowOptional (explicit) playlist - use a different device to play...
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