GYM: Back & Arms + Cardio

Back & Arms + Cardio

1. Pull Ups – until failure – 3 sets
2. Single Arm Bent Over Row – 12,10,10,8,8 reps each arm
3. Reverse Flies – 10 reps – 4 sets

 

4. Hammer to Wide Curls – 10 reps – 4 sets

Superset with

5. Tricep Dips – 10 reps – 4 sets

 

6. Lat Pull Down – 8 reps – 4 sets
7. Cable Bicep Curls – 12 reps – 3 sets
8. Tricep Push Down – 12 reps – 3 sets
9. Rope Face Pulls – 12 reps – 3 sets

Cardio

20 min stair master!

 

 

Pull Ups 

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

 

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.

Hammer to Wide Curls

Position your feet about hips width apart with a dumbbell in each hand. This exercise has two types of bicep curls in one so you’re going to start with a hammer curl then go into a wide curl. Start by holding the weights with your palms facing each bringing the dumbbells up towards your shoulder. At the top of this rep you are going to bring the weights out to your sides and then curl them up again, go back down into the hammer curl and repeat. With each curl you want to make sure you are extending your arm straight at the bottom so you can get the full range of motion with each rep.

 

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.

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.

 

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.

 

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.