5X/week without cardio

5X/week without cardio

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5X/week without cardio
  • Upper Body Build: Chest, biceps, shoulders (1-2-23)

    Equipment:
    - Heavy weights (for chest presses)
    - Moderate weights (for biceps)
    - Light weights (for shoulders)
    - Long resistance band

    Playlist (explicit): https://open.spotify.com/playlist/4SAl5Sz9a1vIvXTO0B6sEw?si=0e9ab3ba2058413d

  • Lower Body Build: Glutes, quads, hamstrings (1-3-23)

    Equipment:
    - Heavy weights (for 1/2 deadlifts, kneeling HS curls, sissy squats)
    - Set of weights to stand on
    - Stack of books or pillow (for kneeling HS curls)
    - Chair or bench
    - Access to a wall

    Playlist (explicit): https://open.spotify.com/playlist/44mSufK5VRcDV2xnJfJgZ7?si=8c0ef02b7c2c4ee6
    ...

  • Burn: Abs, back, triceps (1-4-23)

    Equipment:
    - Small Pilates ball or pillow
    - Long resistance band
    - 1 light weight (for sidelying tricep work)

    Playlist (explicit): https://open.spotify.com/playlist/2xUIusj2qJo7JCGdv3vlAy?si=9be8fc2223294be2

  • Barre: Glutes & biceps (1-5-23)

    Equipment:
    - Kitchen chair or wall
    - Loop resistance band
    - Gliders (or wear socks)
    - 1 moderate weight (for biceps)

    Playlist (explicit): https://open.spotify.com/playlist/3ytpaq7NQUoEGB7xv1MHH4?si=00383abc5614488a

  • Full Body Build & Burn: Quads, hamstrings, abs, triceps, upper back (1-6-23)

    Equipment:
    - Long resistance band
    - Heavy weights (for wall sits and HS curls)
    - Heavier moderate weights (for kickstand rows)
    - Lighter moderate weights (for skull crushers)
    - Extra light weight (for posterior fly pulses)
    - Access to a wall
    - Chair or bench
    - Stack of books and/or pillows (for ...