HOME: Back & Arms + Cardio

Back & Arms + Cardio

1. Pull Ups (if you have a way to do these at home) – until failure – 3 sets
2. Bent Over Row – 12 reps – 5 sets
3. Bicep Curls – 12 reps – 3 sets
4. Overhead Tricep Extension – 12 reps – 3 sets

Tri- set – Perofrm each exercise (6-8) back to back only resting between rounds – 4 sets

6. Reverse Flies – 10 reps
7. Hammer to Wide Bicep Curl – 10 reps
8. Tricep Push Up – 10 reps

Quick HIIT Cardio

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

1. Burpees
2. Russian Twist
3. Jump Lunge

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.

Bicep Curls 

Stand with your feet hips width apart and a dumbbell in each hand. Curl the dumbbell up towards your shoulder with your palms facing up. It’s important to keep your core tight to prevent your lower back from arcing. Also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.

Overhead Tricep Extension

Seated on a bench or standing with your feet about hips width apart, grab the end of a dumbbell with your palms facing up, and raise it above your head until your arms are stretched out straight. Slowly lower the weight back behind your head only bending at the elbow. Go down till you feel a good stretch and then bring the weight back up squeezing your triceps and straightening your arms back into the starting position. It’s important to keep your core tight throughout this exercise and be sure not to arch your lower back.

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 Bicep Curl 

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 Push Up

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.

Quick HIIT Cardio

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

Burpees 

Russian Twist 

Jump Lunge