Upper Body Build: Chest, biceps, shoulders (4-3-23)
5x/week with cardio • 31m
Equipment (see details below):
- Heavy weights
- Moderate weights
- Light weights
- Extra light weights or wrist weights
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7vuqpkjihJd2FX8mfJ1FAP?si=c869d455276e4ceb
Circuit:
- Chest press (I used 22lbs for regular and 17lbs for drop set)
- R deltoid row or shoulder abduction (I used 12lbs for row and 7lbs for abduction)
- R shoulder abduction pronation/supination (I used 2 lbs)
- Bicep curls (I used 17lbs for regular, 22lbs for single arm eccentrics, 12lbs for dropset)
- All fours biceps row/curl combo (I used 12lbs)
- L deltoid row or shoulder abduction (I used 12lbs for row and 7lbs for abduction)
- L shoulder abduction pronation/supination (I used 2 lbs)
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Low-Impact Cardio Burst (4-3-23)
Equipment:
None, option to wear tennis shoes -
Lower Body Build: Glutes & quads (4-4...
Equipment (circuit below):
-Heavy set of dumbbells
-Pillow
-Loop band
-1 moderate dumbbell
-Chair
-Access to a wallOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/26pvA0qqyouXWDeABdBsCA?si=8ac0917439744f...
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Burn: Abs, back, upper back (4-5-23)
Equipment:
- Small Pilates ball or pillow
- 1 light weight (for reverse flies, I used a 10lb)Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/1KLDTVmUmvEl2zUk7DCgRR?si=c450540ddc6d4be2
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