5x/week no cardio

5x/week no cardio

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5x/week no cardio
  • Upper Body Build: Upper back, biceps, triceps, shoulders (8-21-23)
    38:30
    Upper Body Build: Upper back, biceps, triceps, shoulders (8-21-23)

    Upper Body Build: Upper back, biceps, triceps, shoulders (8-21-23)

    Equipment (circuit below):
    - 1 heavy weight
    - 2 heavy/moderate weights
    - 2 light/moderate weights
    - 1 light weight

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4UljMytaXVWh9HaYsZc8R6?si=37fef7ae846d4f38
    ...

  • Lower Body Build: Quads, hamstrings, glutes (8-22-23)
    35:35
    Lower Body Build: Quads, hamstrings, glutes (8-22-23)

    Lower Body Build: Quads, hamstrings, glutes (8-22-23)

    Equipment (details below):
    - Heavy weights (variety, see circuit below)
    - Access to wall
    - Weights to stand on
    - Stool
    - Pillow

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3KPp34bDtwsEa3ravErt5o?si=...

  • Burn: Abs, back, shoulders, chest (8-23-23)
    36:00
    Burn: Abs, back, shoulders, chest (8-23-23)

    Burn: Abs, back, shoulders, chest (8-23-23)

    Equipment:
    - Small Pilates ball or pillow
    - Heavy dumbbells (for chest presses, I used 30lbs)
    - 1 light dumbbell (for shoulder work, I used a 5lb)
    - Long band

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist...

  • Barre: Quads, hamstrings, biceps (8-24-23)
    35:59
    Barre: Quads, hamstrings, biceps (8-24-23)

    Barre: Quads, hamstrings, biceps (8-24-23)

    Equipment:
    - Stool + pillow (if you don't have a stool, stack a few pillows or modify without)
    - Moderate weights (I used 10lbs for high-rep bicep curls)
    - 1 heavy weight (for hamstring curls and eccentric bicep work, I used a 25lb)
    - Small Pilates ball or pillow

    Optional (explicit) playlist -...

  • Build +: Quads, hamstrings, biceps (8-24-23)
    35:24
    Build +: Quads, hamstrings, biceps (8-24-23)

    Build +: Quads, hamstrings, biceps (8-24-23)

    * Build + and Barre work the same muscle groups. Only take one or the other. Both classes will work towards muscle hypertrophy. Build + features heavier lifts for shorter intervals with lighter weight drop sets laced in. Choose the class based on format preference. *

    Equipment (details below):
    -...

  • Full Body Build & Burn: Glutes, abs, triceps, upper back (8-25-23)
    37:03
    Full Body Build & Burn: Glutes, abs, triceps, upper back (8-25-23)

    Full Body Build & Burn: Glutes, abs, triceps, upper back (8-25-23)

    Equipment (see details below):
    - Heavy weights (assortment)
    - Pilates ball

    Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/2GwY7c5swI9nBUqMxO6ZJ6?si=9b3880442d4a42f2

    Circuit:
    - 1/2 deadlifts (I used 30lb d...

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