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GYM: Back & Arms + Cardio
March 8
Back & Arms + Cardio
- Pull Ups – until failure – 3 sets
- Seated Row – 10-12 reps – 4 sets
- Lat Pull Down – 10-12 reps – 4 sets
- Reverse Flies – 10-12 reps – 4 sets
- Alternating Bicep Curl – 6 reps each arm – 3 sets
- Tricep Dips – 8 reps – 3 sets
- Tricep Push Down – 12 reps – 3 sets
Superset with
- Bicep Curls -12 reps – 3 sets
Cardio
-10 min stairs master straight into 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
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.
Alternating Bicep Curl
Position yourself seated on a bench with a dumbbell in each hand. Curl the dumbbell up towards your chest turning your hand over so your palm is facing you, and bringing in back down to your side slow and controlled. Doing this slowly and controlled with ensure that you are not swinging the dumbbell up and will focus all of the movement on your biceps. Make sure you are bracing your core and keeping it tight to avoid arching your back.
Tricep Dips
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.
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.
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