Equipment (circuit below):
- Moderate weights
- Moderate/heavy weights
- Long band
- Option for 1 light weight if you are choosing shoulder raises over shoulder rows
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/26pvA0qqyouXWDeABdBsCA?si=8ac0917439744f26
Circuit:
- Deltoid rows, or sub shoulder raises (I used a 15lb. if you're doing shoulder raises, use a lighter weight)
- Shoulder drop set with band
- Single arm skull crusher (I used a 15lb)
- Tricep drop set with band
- Bicep curls
- Bicep band drop set
- Narrow press/skull crusher combo for both arms (I used 1 20lb)
Up Next in 5x/week no cardio
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Lower Body Build: Hamstrings, quads, ...
Equipment (see details below):
- Heavy weights
- Access to wall
- Loop band
- Stool or step w/ opt. pillow
- Chair or benchOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/295EkKTS4Gdf4YrJQyBora?si=91e19...
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Burn: Abs, back, chest (4-26-23)
Equipment:
- Small Pilates ball or pillow
- Long band
- Heavy weights (for chest presses, I used 25lb)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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Barre: Quads & shoulders (4-27-23)
Equipment:
- Small pillow or towel (for under ankles during kneeling quad work)
- Long band
- 1 light dumb bell (for shoulder abduction work, I used a 5lb)
- Access to a wall (optional, for wall slides)
- Chair, stool, or a stable surfaceOptional (explicit) playlist - use a different device ...
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