GYM: Back & Arms + Cardio

Back & Arms + Cardio

1. Pull Ups – Max reps – 3 sets
2. Seated Row – 10 reps – 4 sets
3. Lat Pull Down – 14,12,10,8,6 reps
4. Cable Bicep Curls – 12 reps – 4 sets

 

5. Rope Face Pulls – 12 reps – 4 sets

Superset with

6. Tricep Extension – 12 reps – 4 sets

 

Tri-set – Perform each exercise back to back only resting between rounds – 3 sets

7. Revers Flies – 10 reps
8. Hammer to Wide Bicep Curl – 10 reps
9. Tricep Pushups – 10 reps

 

Cardio

10 min Run intervals – Switching back & forth between & run and jog every 2 min

Ex: Starting at speed 6

@ 2 min – speed 9

@ 4 min – speed 6

@ 6 min – speed 9

@ 8 min speed 6

 

Pull Ups 

You can do these body weight, on an assisted pull up machine, or with a band.

 

Seated Row 

Get seated with your feet flat on the panels and the close grip handles attachment on. Make sure your shoulders are set back so the weight is not pulling your shoulders forward, they should remain in aline with your chest. Lean your torso forward to get a good stretch then lean back until your torso is straight up while pulling your hands towards your abs.The next rep you will just be using your arms and not leaning your torso forward. Then the next you will lean forward and repeat. Make sure you are squeezing your shoulder blades together as you row back to really target your middle and upper back muscles.

 

Lat Pull Down 

Adujust the pad so its right above your knees, you may have to lower or raise it. Position yourself so you are pressing your legs, right above your knee against the pad to help hold your body in place. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. You can lean slightly back, but resist the temptation to lean too far back to aid the movement. Make sure you are bringing the bar all they way back up to get the full range of motion.

 

Cable Bicep Curls 

Position the cable all the way down with the rope or straight bar attachment attached. Your hips should be square with the cable tower and hands gripped at the end of the rope. Curl all the way up towards your shoulders and pull your hands apart at the top of the rep. Slowly bring the rope back down putting your hands back together and repeat.

 

Rope Face Pulls

Set the cable tower up slightly above eye level with a rope attachment. Position yourself a few steps away from the cable with your feet about hips with the part and a slight bend in your knees. Get a comfortable grip at the end of the rope and pull it towards your face. Your chest should be up and your elbows should stay at shoulder height throughout the entire movement. When you have the rope fully pulled back squeeze for a second and then slowly let your arms extend back out.

 

Tricep Extension

You can use the rope cable attachment or a short small bar for this exercise. Make sure it is set up a little bit above eye level and start by grabbing the attachment behind your head. Take a step put and stagger your feet so one foot is more forward than the other for better balance. Lock in your core tight so your lower body doesn’t move at all during this exercise. Keep your chin tucked down toward your chest and pull the attachment out and slowing back getting the full range of motion. Squeeze at the top of the rep, slow and controlled is key here.

 

Revers Flies 

Stand with your feet together, knees slightly bent and a dumbbell in each hand. Bend your torso over about 45 degrees and a slight bend in your elbows. Bring them out to your sides even with your shoulders then slowly back down and repeat. Make sure to keep your head facing down, if your lift you head up it will cause your lower back to arch and we want to maintain a neutral spine.

 

Hammer to Wide Bicep Curl 

Position your feet about hips width apart with a dumbbell in each hand. This exercise has two types of bicep curls in one so you’re going to start with a hammer curl then go into a wide curl. Start by holding the weights with your palms facing each bringing the dumbbells up towards your shoulder. At the top of this rep you are going to bring the weights out to your sides and then curl them up again, go back down into the hammer curl and repeat. With each curl you want to make sure you are extending your arm straight at the bottom so you can get the full range of motion with each rep.

 

Tricep Pushups 

You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.