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GYM: Back & Arms + Cardio

February 23

Back & Arms + Cardio

  1. Pull Ups – until failure – 3 sets
  2. Seated Row – 10-12 reps – 4 sets
  3. Lat Pull Down – 10-12 reps – 4 sets
  4. Reverse Flies – 10-12 reps – 4 sets
  5. Alternating Bicep Curl – 6 reps each arm – 3 sets
  6. Tricep Dips – 8 reps – 3 sets


  1. Tricep Push Down – 12 reps – 3 sets

Superset with

  1. Bicep Curls -12 reps – 3 sets



-10 min stairs master straight into 1 mile run


Pull Ups 

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


Seated Row 


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.


Reverse Flies 

Usually in gyms this machine doubles as a chest fly machine, and the adjustments are at the top. Make sure the machine is adjusted so the handles are closest in towards the weights and when you sit down you should have your chest against the pad facing the machine.


Alternating Bicep Curl 

Position yourself seated on a bench with a dumbbell in each hand. Curl the dumbbell up towards your chest turning your hand over so your palm is facing you, and bringing in back down to your side slow and controlled. Doing this slowly and controlled with ensure that you are not swinging the dumbbell up and will focus all of the movement on your biceps. Make sure you are bracing your core and keeping it tight to avoid arching your back.


Tricep Dips 

You can do this exercise bodyweight on a free dip rack, with a dip machine, or on an assisted dip rack. If you are doing these on an assisted rack you will have your knees on a platform with a set weight helping you. Hold yourself up with your arms straight on the handles and lower your arms to a 90 degree angle and push through the triceps till you reach full extension flexing the triceps at the top position. Be sure not to lower your body too low past the 90 degrees.

Tricep Push Down

Set the cable above your head with a small straight bar attachment. Grip the bar with your palms facing down and a slight forward lean in your torso. Make sure you brace your core through out this exercise and lock your elbows in place.


Bicep Curls

Set the cable to the lowest setting with a short straight bar. Grip the bar with your palms facing up and curl the bar up towards your chin. Make sure to reach full range of motion & your elbows should not move when performing this exercise


February 23
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