Upper Body Build: Upper back, shoulders, triceps, biceps (10-16-23)
5x/week no cardio • 34m
Equipment (details below):
- Heavy weights
- Moderate/heavy weights
- Light/moderate weights
- Light weight
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6pRw9b9ylpBpCQJhkHGBcN?si=577f7d5f336f4667
Exercises:
- Shoulder abduction (I used 7lbs)
- Deltoid rows (I used 17lbs)
- Skull crushers (I used 12lbs)
- Bicep curls (I used 12lbs for supine; 17lbs for upright)
- Kickstand rows (I used 20lbs)
Up Next in 5x/week no cardio
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Lower Body Build: Glutes & quads (10-...
Equipment:
- Heavy weights
- Chair
- Access to a wall
- 1 moderate weight
- PillowOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/29OArsxel8F1Eo1NocQXMC?si=a8595d80cd754021
Exercises (nothing repeats!):
- ... -
Burn: Abs, back, hamstrings, chest (1...
Equipment:
-Ball
-1 set heavy weights
-Stool
-PillowOptional (explicit) playlist: use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6DzQPLuTBltnYlfMRXAsSz?si=62ffc977fa5c42d5
Exercises:
-Side plank
-Ball crunch variations
-Cobra varia... -
Barre: Quads, upper back, biceps (10-...
Equipement:
- Moderate weights
- 1 light weightOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3v36wf1BW8QktLJYCpjg2H?si=6a2507ea815e42fa
Exercises:
- Sissy squats/quad work (bodyweight)
- Bicep curls (I...
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