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GYM: Back & Arms + Quick HIIT

June 17

Backs & Arms + Quick HIIT

  1. Barbell Bent Over Row (underhand grip) – 10 reps – 4 sets

Superset with

  1. Inverted Row (underhand grip) – max reps – 4 sets

 

  1. Lat Pull Down – 12,12,10,10,8,8 reps

 

  1. Wide Grip Push Down – 12,12,10,10,8,8 reps

Superset with

  1. Tricep Push Down – 10 reps – 6 sets

 

  1. Face Pulls – 10 reps – 4 sets

Superset with

  1. Overhead Tricep Extension – 10 reps – 4 sets

 

  1. Bicep Curls – 10 reps – 4 sets
  2. Wide Bicep Curls – 10 reps each arm – 3 sets

 

Quick HIIT

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

  1. Jump Lunges
  2. Up down Wide Mountain Climbers
  3. Squat Crunch to Jump

 

Barbell Bent Over Row

Start by standing with you feet close together, bent over at a 45 degree angle with a slight bend in your knees. Holding the barbell with an underhand grip, both your palms facing away from you. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the barbell up towards your hips and squeeze your shoulder blades together. Return back down very slow and controlled, you lead the barbell don’t let it pull you.

 

Inverted Row 

You can do this exercise in a squat rack or a smith machine. Set the bar up high enough that you have enough space the hang with your legs out and pull your self up. Here we are performing this with our palms facing us. If you find this difficult try bending your knees and bringing your feet up close to you to take some of the weight off.

 

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.

 

Wide Grip Push Down

Set the cable up above your head with a long bar attachment. Position yourself a few steps back from the machine with your feet about hips width apart. Bend over about 45 degrees with a slight bend in your knees, make sure your head is striaght down with your chin tucked to your chest. Picking your head up will cause your lower back to arch, we want to keep the back as straight as possible. Set your hands in a wide position on the bar and bring the bar straight down towards your waist. Let the bar come back up to about head level to get the full range of motion in each rep.

 

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.

 

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.

 

Overhead 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.

 

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.

 

Wide Bicep Curls 

Position the cable all the way down with a single handle attachment. Stand with the cable on your side and grab the handle. Keeping your elbow in close, curl up towards your shoulder and slowly bring it back down to your side. Keep your core tight to prevent your lower back from arching.

 

Quick HIIT

Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

Jump Lunges

 

Up down Wide Mountain Climbers

 

Squat Crunch to Jump

Details

Date:
June 17
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