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GYM: Back & Arms + Cardio

January 13

Back & Arms + Cardio

  1. Single Arm Bent Over Row – 12,12,10,10,8,8 reps each arm


  1. Bicep Curls – 10 reps – 4 sets

Superset with

  1. Tricep Push Ups – 10 reps – 4 sets


  1. Lat Pull Down – 12,12,10,10,8,8 reps


  1. Wide Grip Push Down – 12 reps – 4 sets

Superset with

  1. Tricep Push Down – 12 reps – 4 sets


  1. Lateral Bicep Curls – 10 reps each arm – 4 sets



10 min stair master intervals – Starting at a slow speed, go up 1 speed every 2 min.

EX: Starting at speed 6

@ 2 min – speed 7

@ 4 min – speed 8

@ 6 min – speed 9

@ 8 min – speed 10


Single Arm Bent Over Row 

Focusing on one side at a time here, position one hand and one knee on a bench with the opposite leg on the ground and dumbbell in the other hand. Making sure your back is straight and not arched pull the dumbbell up and slightly back towards your hips.


Bicep Curls

Stand with your feet hips width apart and a dumbbell in each hand. Curl the dumbbell up towards your shoulder with your palms facing up. It’s important to keep your core tight to prevent your lower back from arcing. Also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.


Tricep Push Ups 

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.


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.


Lateral Bicep Curls 

Position the cable all the way down with a single handle attachment. Stand with the cable on your side and grab the handle. Keeping your elbow in close, curl up towards your shoulder and slowly bring it back down to your side. Keep your core tight to prevent your lower back from arching.


January 13
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