GYM: Backs & Arms + Cardio

Back & Arms + Cardio

1. Pull Ups – until failure – 3 sets
2. Bent Over Row – 12 reps – 4 sets
3. Lat Pull Down – 10,10,8,8 reps
4. Reverse Flies – 12 reps – 3 sets
5. Cable Bicep Curls – 12 reps – 3 sets
6. Tricep Push Down – 12 reps – 3 sets
7. Tricep Push Ups – 10 reps – 3 sets

Cardio

1 mile walk & a 1 mile run! Get outside if you can!

Pull Ups 

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

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 a dumbbell in each hand with your palms facing your body, set your shoulders back in aline with your chest. It’s important to keep your back straight and you chin tucked down towards your chest to avoid arching your lower back. Pull the dumbbells up slight back towards your hips and squeeze your back. Return back down very slow and controlled, you lead the dumbbells don’t let them pull you.

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 

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.

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.

Tricep Push Ups

You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.