9-24-19 back, triceps, bi's & abs

Warm up
3 rounds:

  • 15-20 med ball goodmornings
  • 15-20 banded bicep curls
  • 15-20 banded facepulls

Main Work

  • close grip bench 4x12-15
  • landmine rows 4x12-15
  • pull ups 4x10-12 *use bands or substitute with ring rows
  • tricep roll backs 4x12-15

then, *stay on each movement until 100 completed before moving to the next movement:

  • 100 banded reverse flys
  • 100 banded bicep curls
  • 100 banded tricep pull downs

then tabata abs 8rds of 20 secs work 10 secs rest of:

  • ab mat sit up
  • side leg lowers/leg lowers/plank/mtn climber *alternate through these 4 movements each round

Optional Cardio
can be done at home or come back to the gym later in the day

  • 20 mins of your light cardio.. sled drag, rowing, walking, light run, or zumba :))

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