BACK / BICEPS / CORE
WORKOUT
Circuit A – 8 Rounds
1-2 minutes REST in between rounds
- Banded Lat Pulldown x 12-15
- Standing Core Rotation x 12-15 (per side)
Note: You do not need a landmine attachment, simply post the barbell up next to the base of a wall or piece of equipment.
Circuit B – 5 Rounds
2-3 minutes REST in between rounds
- Seated Band Row x 6-8 (Heavy band)
- Bottom Half Alternating DB Curl x 6-8 (per arm / Heavy)
Circuit C – 5 Rounds
1-3 minutes REST in between rounds
- Straight Arm Band Pulldown x 12-15
- Alternating Hammer Curl x 6-8 (per arm / Heavy)
- Side Plank with Rotation x 10 (per side)
For challenge, add a 5lb or 10lb DB
Circuit C – 2 Rounds
30 seconds REST in between rounds
- Alternating DB Curls x 60 sec (continuous / Medium)
WARM UP
- Bike / Row – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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