Upper Body Build: Upper back, triceps, chest (7-10-23)
5x/week no cardio • 30m
Equipment (circuit below):
- Heavy weights
- Moderate weights
Optional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/playlist/0ggSw2J2WMp39bNHEr4QDG?si=cb500ad80df44621
Circuit:
- Kickstand rows (I used one 30lb, and dropped to a 25 on the last set)
- Forearm presses
- Side-lying tricep extensions (I used one 10lb)
- Chest presses (I used 30lb)
- Skull crushers (I used 10lbs)
Up Next in 5x/week no cardio
-
Lower Body Build: Quads & hamstrings ...
Equipment (details below):
- Heavy weight
- Access to wall
- Loop resistance band (or long band tied in loop)
- Stool
- Pillow
- ChairOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/4wT4a2W31ZNCOKEhogv...
-
Burn: Abs, glutes, back (7-12-23)
Equipment:
- 1 heavy weight (I used a 30lb, for bridges)
- Small Pilates ball
- Pillow
- Loop bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/6uliPdXT0ZrkO1nmEOuMKb?si=47843734d66c483e
-
Barre: Quads & triceps (7-13-23)
Equipment:
- Chair, stool, countertop, etc
- 1 heavy weight (for kneeling quads, I used a 25lb)
- Pillow (for kneeling quads)
- 1 light weight (for sidelying tricep extension, I used 5lb)
- 2 moderate weights (for skull crushers, I used 10lb)Optional (explicit) playlist - use a different device...
18 Comments