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GYM: Back & Arms + Cardio
Back & Arms + Cardio
- Pull Ups – until failure – 3 sets
- Seated Rows – 12 reps – 4 sets
- Lat Pull Down – 12,12,10,10 reps
- Reverse Flies – until failure – 3 sets
- Dips – 10 reps – 3 sets
- Alternating Bicep to Hammer Curl – 10 reps – 3 sets
- Cable Bicep Curls – 12 reps – 3 sets
- Tricep Push Down – 12 reps – 3 sets
Run 1 mile + walk a half mile (treadmill or outside)
You can do these body weight, on an assisted pull up machine, or with a band.
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.
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.
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.
Alternating Bicep to Hammer Curl
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
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.