Full Body Build: Chest, biceps, upper back, quads, glutes (3-20-23)
Build • 1h 0m
Upper Body Equipment:
- Heavy dumbbells
- Moderate dumbbells
- Moderately light dumbbells
- 1 light dumbbell
- Long band
Optional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/3X8h4MHpyycy2zIzND47Ad?si=e207919214e54167
Circuits:
Right step-up (I used bodyweight)
Right glute drop sets (SL banded hip abduction, monster walks, standing hip abduction)
Supine banded knee extension
Sissy squats to chair (I used bodyweight)
Left step-up (I used bodyweight)
Left glute drop sets (SL banded hip abduction, monster walks, standing hip abduction)
- Chest presses (I used 30lb)
- Chest press dropsets (I used 15lb)
- Bicep curls (I used 15lb)
- Bicep dropet work (I used 10lb)
- Tricep narrow presses (I used 15lb)
- Skull crushers (I used 10lb)
- Tricep drop set work (I used a 5lb dumbbell and a band)
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Upper Body Build: Chest, triceps, bic...
Equipment (circuit below):
- Heavy dumbbells
- Moderate dumbbells
- Moderately light dumbbells
- 1 light dumbbell
- Long bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7vuqpkjihJd2FX8mfJ1FAP?si=c869d4...
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Lower Body Build: Quads & glutes (3-2...
Equipment (see details below):
- Chair or bench
- Access to wall
- Weights to stand on
- Long resistance bandOptional (explicit) playlist - use a different device to play music if you are watching from the apps: https://open.spotify.com/playlist/7f8r7kYsv2CapbYm3FdGnf?si=581e35ca6ff24888
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Full Body Build: Upper back, tris, sh...
Lower Body Equipment (see details below):
- Heavy weight
- Chair or bench
- Stool or step
- Access to wall
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- Heavy weights
- Moderate weights
- 1 light dumbbell
- Long bandOptional (explicit) playlist - use a different device to play music if you are wa...
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