5X/week without cardio

5X/week without cardio

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5X/week without cardio
  • Upper Body Build: Upper back, biceps, triceps (1-9-23)
    31:44
    Upper Body Build: Upper back, biceps, triceps (1-9-23)

    Upper Body Build: Upper back, biceps, triceps (1-9-23)

    Equipment:
    - Heavier moderate weights (for kickstand rows and bicep curls)
    - Lighter moderate weights (for skull crushers and row dropsets)
    - Light weights (for posterior flys and bicep drop set)
    - Extra light weight (for posterior fly drop set)

    Playlist (explicit): https://open.spotify.com/pla...

  • Lower Body Build: Glutes & quads (1-10-23)
    35:12
    Lower Body Build: Glutes & quads (1-10-23)

    Lower Body Build: Glutes & quads (1-10-23)

    Equipment:
    - Heavy weights (for glider lunges, wall sits, matrix move)
    - Gliders (paper plates, socks, towels)
    - Access to a wall

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

    Tiktok/IG: @payton.busker

  • Burn: Abs, back, shoulders
    33:04
    Burn: Abs, back, shoulders

    Burn: Abs, back, shoulders

    **Enjoy this throwback class!**

    Equipment:
    - Small Pilates ball or pillow
    - Light weights

    Playlist (explicit): https://open.spotify.com/playlist/4CpBw8m3bON3cAY8UJRIOx?si=f3563f70b156401e

  • Barre: Quads & triceps (1-12-23)
    38:46
    Barre: Quads & triceps (1-12-23)

    Barre: Quads & triceps (1-12-23)

    Equipment:
    - 1 Moderate weight (to stand on for sissy squats)
    - Chair
    - Light weights (for triceps and drop sets)
    - Long resistance band (for triceps)

    Playlist (explicit): https://open.spotify.com/playlist/3dc4uIbTePolUPNaBKPxA9?si=900990a0e4a84142

  • Full Body Build & Burn: Glutes, hamstrings, abs, chest, shoulders (1-13-23)
    50:44
    Full Body Build & Burn: Glutes, hamstrings, abs, chest, shoulders (1-13-23)

    Full Body Build & Burn: Glutes, hamstrings, abs, chest, shoulders (1-13-23)

    Equipment:
    - Heavy weights (for 1/2 deadlifts, HS curl, chest press)
    - Moderate weights (for delt rows and chest press drop sets)
    - Extra light weight (for shoulder drop sets)
    - Access to a wall
    - Chair or bench
    - Stack of books, low stool, or pillows (for kneeling HS curls and deficit lunges)

    ...

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