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GYM: Back & Arms + Cardio

April 19

Back & Arms + Cardio

  1. Pull Ups – until failure – 3 sets
  2. Seated Row – 12 reps – 4 sets
  3. Lat Pull Down – 14,12,10, 8 reps
  4. Reverse Flies – 12 reps – 4 sets
  5. Cable Bicep Curls – 12 reps – 4 sets
  6. Cable Tricep Push Down – 12 reps – 4 sets

 

Cardio

10 min stairs – 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.

 

Cable 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

 

Cable 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.

Details

Date:
April 19
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