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HOME: Back & Arms + Quick HIIT

November 25

Backs & Arms + Quick HIIT

  1. Pull Ups – Max Reps – 3 sets (if you can at home)
  2. Band Pull Aparts – 12 reps – 5 sets


  1. Single Arm Row – 10 reps each arm – 5 sets

Superset with

  1. Bicep Curls – 10 reps – 5 sets


  1. Reverse Flies – 12 reps – 4 sets

Superset with

  1. Tricep Dips – 12 reps – 4 sets


  1. Hammer to Wide Curl – 12 reps – 4 sets

Superset with

  1. Tricep Kick Backs – 10 reps each arm – 4 sets


Quick HIIT

Perform exercises 1-3 for 40 sec each with a 20 sec rest in between – 3 rounds

  1. Half Burpee
  2. Side to Front Lunge
  3. Side Crunches (20 sec each side)


Pull Ups 

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


Band Pull Aparts 

Stand with your feet about hips width apart and keep your core tight. With a long band keep your arms straight and pull the band apart at shoulder height. As you pull the band squeeze your shoulder blades together and pull apart so your arms are straight out to your side.


Single Arm 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.


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.


Tricep Dips 

Sit down and place your hands next to your hips, extend your legs, lifting your bottom off the bench with your arms extended, hinge at the elbow and lower your body down as far as you can or until your arms form a 90-degree angle. Make sure your elbows are going straight back and not off to the side to make sure you are pushing up with your triceps properly.


Hammer to Wide 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 Kick Backs 

Stand with your feet slightly staggered and your torso bent over about 45 degrees. Hold a dumbbell in one hand and the other leaning on your leg, a bench or something else. Bring your elbow up so your arm is bent 90 degrees and bring the dumbbell back straight in line with your arm. Slowly bring the dumbbell back down and repeat.


Quick HIIT

Perform exercises 1-3 for 40 sec each with a 20 sec rest in between – 3 rounds

Half Burpee


Side to Front Lunge


Side Crunches (20 sec each side)


November 25
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