GYM: Back & Arms + Cardio

Back & Arms + Cardio

1. Pull Ups (until failure) – 3 sets
2. Seated Row – 10,10,8,8 reps
3. Lat Pull Down – 14,12,10,8 reps

4. Wide Grip Push Down – 12,12,10,10 reps

Superset with

5. Tricep Push Down – 12,12,10,10 reps

 

5. Cable Bicep Curl – 12,12,10,10 reps

Triset – Perform each exercise back to back only resting between rounds – 3 rounds

7. Reverse Flies – 10 reps
8. Bicep Curl Variation – 10 reps
9. Tricep Push Up – 10 reps

Cardio

15 min stair master – Going up 1 speed every 5 min

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.

Wide Grip Push Down

Set the cable up above your head with a long bar attachment. Position yourself a few steps back from the machine with your feet about hips width apart. Bend over about 45 degrees with a slight bend in your knees, make sure your head is striaght down with your chin tucked to your chest. Picking your head up will cause your lower back to arch, we want to keep the back as straight as possible. Set your hands in a wide position on the bar and bring the bar straight down towards your waist. Let the bar come back up to about head level to get the full range of motion in each rep.

 

Tricep Push Down

Make sure the cable is set up above your head and your are standing about a foot away with your feet together. Grab the attachment with your palms facing up and make sure your core is tight and back is straight. Lock in your upper body and concentrate on only bending at the elbow. Extend your arms out all the way and squeeze your triceps at the bottom of each rep.

 

Cable Bicep Curl 

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.

Reverse 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.

 

Bicep Curl Variation

Stand with your feet about hips width apart and a dumbbell in each hand. This variation has both normal bicep curls and hammer curls. At the top of each rep your are going to turn your wrist over from your palms facing up, to have them facing each other to go from normal curls to hammer curls. Start with your palms both facing up, curl the weight up till your arms are in a 90 degree angle, rotate your wrists so your in hammer curl form and lower the weights, curl them back up the same way and rotate again.

 

Tricep Push Up 

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.