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Upper Body Build: Upper back, biceps, shoulders (12-12-22)

32m

Up Next in 5x/week no cardio

  • Lower Body Build: Quads, glutes, hams...

    Equipment:
    - Heavy weights (for matrix, half deadlifts)
    - Extra heavy weight (to hold hamstring glider set up in place)
    - Gliders (can use paper plates, socks, dish towels)
    - Long resistance band

    Playlist (explicit): https://open.spotify.com/playlist/2KCvYrAtxAB7cCBaLcop9p?si=23a20c406d2d4e3f

    ...

  • Burn: Abs & back (12-14-22)

    Equipment:
    - Small Pilates ball or pillow
    - Gliders (or you can use towels, paper plates, magazines, etc)

    Playlist (explicit): https://open.spotify.com/playlist/09Vco7lQAckJ7PucqvTEVs?si=46b2ff91b3e14e9a

  • Barre: Quads, hamstrings, biceps (12-...

    Equipment:
    - Moderate weights (for bicep curls + optional for glider lunges. I'm using 15's)
    - Light weights
    - Gliders
    - Chair/wall/something to hold

    Playlist (explicit): https://open.spotify.com/playlist/43C3UaNskXsRiR8TdwbiND?si=3549a09bfb2c417d

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