Upper Body Build: Upper back, chest, triceps, biceps (7-24-23)
5x/week no cardio • 36m
Equipment (see details below):
- Heavy weights
- Moderate weights
- Light-moderate weights
- Long band
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 1:
- Banded cobra
- Kickstand row (I used a 25lb)
- Single arm skull crusher (I used a 15lb, use ~5lb heavier than you usually use for skull crushers)
- Single arm tricep press (I used a 15lb)
- Bicep curls (I used 15lb)
- Dropset bicep curls (I used 10lb)
- Banded chest press (I used 20lb, use 5-10 lb lighter than what you usually use for chest presses)
- Double arm skull crushers (I used 10lb)
Up Next in 5x/week no cardio
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Lower Body Build: Quads, hamstrings, ...
Equipment (details below):
- Heavy weight
- Glider (towels, paper plates, socks, etc)
- Pillow
- StoolOptional (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:
-... -
Burn: Abs, back, shoulders, biceps
Equipment (circuit below):
- Small Pilates ball or pillow
- Light weights
- Moderate weightsOptional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.spotify.com/playlist/6GtHFDDmdf1vrHg5p60t0m?si=26593690d3eb4417Circuit:
- Stability ... -
Barre: Quads, upper back, triceps
Equipment:
- Light weights (for skull crushers, reverse flies, and lunge/pliee work. I used 10lb)
- Loop band
- Pillow or towel (for under your ankles during kneeling quad work)Optional (explicit) playlist - use a different device to play music if you are watching from the apps:
https://open.sp...
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