I Flexed and the Sleeves Came Off +

Warm-up:

400m Run/Row

Side Lunges (5-8 each side)

Knee Grab to Single Leg Deadlift (5-8 each side)

Down Dog to Runner's Lunge & Twist (5-8 each side)

Resistance Band Postural Complex

Resistance Band Shoulder/Chest Mobility


Main Workout: Part One

Option 1 > 3 Months

Complete 2 Rounds with strict form

10 BB Biceps Curls 45/65

10 DB Hammer Curls 15/20 (Both arms together)

10 DB Lateral Biceps Curls 15/20 (Both arms together)

10 DB Alt Crossbody Biceps Curls 15/20 R+L=1

10 BB Skull Crushers 45/65

10 Resistance Band Triceps Press Down M/H (Hands hammer style)

10 Resistance Band Triceps Press Down M/H (Palms Down)

10 Resistance Band Triceps Press Down M/H (Palms Up)

10 BB OH Press 45/65

10 DB Front Raise 15/20

10 DB Lateral Raise 10/15 (Palms Down)

10 DB Lateral Raise 10/15 (Thumbs up/Palms facing forward)

10 DB Stability Ball Rear Delt Raises 10/15


Option 2 < 3 Months

Complete 2 Rounds with strict form

10 BB Biceps Curls 35/45

10 DB Hammer Curls 10/15 (Both arms together)

10 DB Lateral Biceps Curls 10/15 (Both arms together)

10 DB Alt Crossbody Biceps Curls 10/15 R+L=1

10 BB Skull Crushers 35/55

10 Resistance Band Triceps Press Down L/M (Hands hammer style)

10 Resistance Band Triceps Press Down L/M (Palms Down)

10 Resistance Band Triceps Press Down L/M (Light/Medium) (Palms Up)

10 BB OH Press 35/55

10 DB Front Raise 10/15

10 DB Lateral Raise 5/10 (Palms Down)

10 DB Lateral Raise 5/10 (Thumbs up/Palms facing forward)

10 DB Stability Ball Rear Delt Raises 5/10


Option 3 < 1 Month

Complete 2 Rounds with strict form

5 BB Biceps Curls 25/45

5 DB Hammer Curls 8/10 (Both arms together)

5 DB Lateral Biceps Curls 8/10 (Both arms together)

5 DB Alt Crossbody Biceps Curls 8/10 R+L=1

5 BB Skull Crushers 25/45

5 Resistance Band Triceps Press Down L/M (Hands hammer style)

5 Resistance Band Triceps Press Down L/M (Palms Down)

5 Resistance Band Triceps Press Down L/M (Palms Up)

5 BB OH Press 25/45

5 DB Front Raise 8/10

5 DB Lateral Raise 5/8 (Palms Down)

5 DB Lateral Raise 5/8 (Thumbs up/Palms facing forward)

5 DB Stability Ball Rear Delt Raises 3/5


Main Workout: Part Two

Option 1 > 3 Months & Option 2 < 3 Months

Complete 4 Rounds of 20 seconds of all out work followed, immediately, by 10 seconds of rest for each of the following:

KB Swings 25/35

Sit-ups


Rest 1 Minute between exercises


Option 3 < 1 Month

Complete 4 Rounds of 10 seconds of all out work followed, immediately, by 20 seconds of rest for each of the following:

KB Swings 25/35

Sit-ups


Rest 1 Minute between exercises


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


CTW: 5 Minutes of Pull-up Practice


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