Upper Body Build: Biceps, shoulders, upper back (7-3-23)
5x/week no cardio • 30m
Equipment (details below):
- Heavy weight
- Moderate weights
- Light weight
- Long resistance band
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4wT4a2W31ZNCOKEhogvlja?si=14fc47d3acce4eae
Circuit:
- Kickstand row (I used 22lbs) // Propped rows (I used 12lbs) // Sidelying reverse fly (I used 7lbs)
- Bicep curl variations (I used 17lbs)
- Supine bicep drop set w/ band
- Supine bent arm raise and/or narrow press (I used 17lbs)
- Shoulder abduction (I used 7lbs; final set only)
Up Next in 5x/week no cardio
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Lower Body Build: Glutes & quads (7-4...
Equipment (circuit below):
- Loop band
- Stool + pillow (optional, sub regular lunges if you don't have a stool)
- Heavy dumbbellsOptional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/playlist/0vjMkYd42SdIaeJVyZWIIa?si=9... -
Burn: Abs, back, triceps (7-5-23)
Equipment:
- Small Pilates ball or pillow
- Moderate weights (for skull crushers, I used 10lb)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6uliPdXT0ZrkO1nmEOuMKb?si=f252316527984333
Instagram post ment...
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Barre: Glutes & shoulders (7-6-23)
Equipment:
- Loop band
- 1 light weight (for shoulder work, I used a 5lb)
- Chair, stool, or something sturdyOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/01FqpL3uzFHAw74aZen2xD?si=06ddf6d3cb8b4c75
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