Upper Body Build: Upper back, biceps, triceps, shoulders (8-21-23)
5x/week no cardio • 38m
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
Circuit 1:
- Bicep curls (I used 17lb)
- Skull crushers (I used 12lb)
- Heavy kickstand row (I used a 32lb)
- Dropset kickstand row (I used a 22lb)
- Deltoid row (I used a 12lb)
- Shoulder abduction (I used a 7lb)
Circuit 2:
- Bicep curls (I used 17lbs)
- Skull crusher/tricep press combo (I used 12lbs)
- Heavy kickstand row (I used a 32lb)
- Drop set kickstand row (I used a 22lb)
- Shoulder abduction (I used a 7lb)
- Narrow press pulse (I used a 17lb)
Up Next in 5x/week no cardio
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Lower Body Build: Quads, hamstrings, ...
Equipment (details below):
- Heavy weights (variety, see circuit below)
- Access to wall
- Weights to stand on
- Stool
- PillowOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3KPp34bDtwsEa3ravErt5o?si=...
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Burn: Abs, back, shoulders, chest (8-...
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 bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist...
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Barre: Quads, hamstrings, biceps (8-2...
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 pillowOptional (explicit) playlist -...
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