HOME: Back & Arms + Cardio

Back & Arms + Cardio

1. Single Arm Bent Over Row – 12,12,10,10,8,8 reps each arm

 

2. Bicep Curls – 10 reps – 4 sets

Superset with

3. Tricep Push Ups – 10 reps – 4 sets

 

4. Seated Band Row – 12 reps each arm – 4 sets

 

5. Reverse Flies – 12 reps – 4 sets

Superset with

6. Overhead Tricep Extension – 12 reps – 4 sets

 

7. Hammer to Lateral Bicep Curls – 10 reps – 4 sets

 

Quick HIIT – Perform each exercise for 40 sec with a 20 sec rest in between – 5 rounds . 

1. Jump Lunge
2. Plank Up Downs
3. Jump Squats

 

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.

 

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.

 

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.

 

Seated Band Row

Position yourself seated with both your legs straight out in front of you. Place one end of a band around your foot and the other end in your hand. Keeping your chest up, pull the band straight back along your side with your elbow tucked in close. Hold the band back for a second and focus on squeezing your lat. Slowly straighten your arm back to the starting position and repeat.

 

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.

 

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.

 

Hammer to Lateral Bicep 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.

 

Quick HIIT – Perform each exercise for 40 sec with a 20 sec rest in between – 5 rounds . 

Jump Lunge 

 

Plank Up Downs 

 

Jump Squats