GYM: Back & Arms + Cardio

Back & Arms + Cardio

1. Single Arm Bent Over Row – 12,12,10,10,8,8 reps each arm
2. Reverse Flies – 12 reps – 4 sets

 

3. Bicep Curl Variation – 12 reps – 5 sets

Superset with

4. Tricep Dips – 12 reps – 5 sets

 

5. Cable Rope Face Pulls – 12 reps – 4 sets

Superset with

6. Tricep Extension – 10 reps – 4 sets

 

7. Lat Pull Down – 10 reps – 4 sets
8. Cable Bicep Curls – 10 reps – 4 sets

 

Cardio 

15 min stairs – Going up 1 speed every 5 min.

Ex: Starting at speed 7

@ 5 min – speed 8

@ 10 min – speed 9

 

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.

 

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 Dips 

Sit down on a bench and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.

 

Cable 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.

 

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.