BE MINDFUL THAT YOU CAN INCORPORATE/REMOVE RESISTANCE (DUMBBELLS, BANDS, ETC) TO A LOT OF THE MOVEMENTS THAT ARE NOT SHOWN/SHOWN WITH RESISTANCE TO MAKE THEM MORE DIFFICULT/EASIER. REFER TO THE EXERCISE LIBRARY FOR ALTERNATIVES AND REMEMBER AS WELL THAT IF YOU DO NOT KNOW A MOVEMENT, CLICK ON IT AND THE VIDEO WILL POP UP!
BE MINDFUL THAT YOU CAN INCORPORATE/REMOVE RESISTANCE (DUMBBELLS, BANDS, ETC) TO A LOT OF THE MOVEMENTS THAT ARE NOT SHOWN/SHOWN WITH RESISTANCE TO MAKE THEM MORE DIFFICULT/EASIER. REFER TO THE EXERCISE LIBRARY FOR ALTERNATIVES AND REMEMBER AS WELL THAT IF YOU DO NOT KNOW A MOVEMENT, CLICK ON IT AND THE VIDEO WILL POP UP!
Pull Workout #1
Plus some Abs.
1. SS* Banded Wide Grip Lat Pulldowns/ Reverse Snow Angels
5 sets X 20/20
Hold the squeeze for 2 seconds at the bottom of the Lat Pulldowns. Squeeze HARD and drive your elbows.
2. SS* DB Rows/Supermans
4 sets X 20/20
If you do not have dumbbells, do this banded. If you have neither use a towel. Check the library for video reference!
3. SS* One Arm Straight Arm Lat Pulldowns/Banded Preacher Curls
4 Sets X 20 Per Side/15 Per Side
Focus on the negatives on these. Control and let the resistance pull on the muscles HARD!
4. SS* Towel Curls/Banded Hammer Curls
4 Sets X 20/20
Control and tempo! Make these burn! Load that backpack up with enough weight!
5. Palms Up Curls
4 Sets X 60 seconds
Set the timer and get curling! Control both ways! If you do not have a DB grab something that you can curl with two hands, anything, grab a bag of rice, and light them up for 1 minute!
6. Knee To Elbow Crunch
4 Sets X 20-30
Exhale on each and every rep to contract that stomach!
7. Ab Circles
4 Sets X 30 seconds
Switch directions on each set!
Pull Workout #1
Plus some Abs.
1. SS* Banded Wide Grip Lat Pulldowns/ Reverse Snow Angels
5 sets X 20/20
Hold the squeeze for 2 seconds at the bottom of the Lat Pulldowns. Squeeze HARD and drive your elbows.
2. SS* DB Rows/Supermans
4 sets X 20/20
If you do not have dumbbells, do this banded. If you have neither use a towel. Check the library for video reference!
3. SS* One Arm Straight Arm Lat Pulldowns/Banded Preacher Curls
4 Sets X 20 Per Side/15 Per Side
Focus on the negatives on these. Control and let the resistance pull on the muscles HARD!
4. SS* Towel Curls/Banded Hammer Curls
4 Sets X 20/20
Control and tempo! Make these burn! Load that backpack up with enough weight!
5. Palms Up Curls
4 Sets X 60 seconds
Set the timer and get curling! Control both ways! If you do not have a DB grab something that you can curl with two hands, anything, grab a bag of rice, and light them up for 1 minute!
6. Knee To Elbow Crunch
4 Sets X 20-30
Exhale on each and every rep to contract that stomach!
7. Ab Circles
4 Sets X 30 seconds
Switch directions on each set!
Pull Workout #2
1. One Arm DB Rows
5 sets X 20 Per Side
Hold the squeeze for 2 seconds at the top of the row. Squeeze HARD and drive your elbows. Back as far as you can to contract that lat. MINIMAL rest between sets.
2. SS* Narrow Grip Banded Lat Pulldowns/Supermans
4 sets X 20/20
If you do not have a band, use a towel. Check the library for video reference!
3. SS* Back Widows/Bent Over Banded Rows
4 Sets X 15/45 Seconds
Hold each rep on the Back Widows for 3 Seconds at the top. Drive your elbows in hard and SQUEEZE. Do banded rows for 60 seconds on the clock, keeping your back completely contracted the entire time!
4. SS* Towel Curls/Standing Hammer Curls
4 Sets X 20/20
Control and tempo! Make these burn again! Load that backpack up with enough weight!
5. Incline DB Curls On Wall
4 Sets X 20
2 second holds at the top with a 2 second negative control into the stretch! It’s all about time under tension!
6. SS* Spider Curls/One Arm Banded Preacher Curls
4 Sets X 15/15 per arm
Load those guns up with some blood!
7. SS* Lying Leg Raise with Hip Up/Lying Scissor Kicks
3 Sets X 15/Till Failure
Control your breathing!
Pull Workout #2
1. One Arm DB Rows
5 sets X 20 Per Side
Hold the squeeze for 2 seconds at the top of the row. Squeeze HARD and drive your elbows. Back as far as you can to contract that lat. MINIMAL rest between sets.
2. SS* Narrow Grip Banded Lat Pulldowns/Supermans
4 sets X 20/20
If you do not have a band, use a towel. Check the library for video reference!
3. SS* Back Widows/Bent Over Banded Rows
4 Sets X 15/45 Seconds
Hold each rep on the Back Widows for 3 Seconds at the top. Drive your elbows in hard and SQUEEZE. Do banded rows for 60 seconds on the clock, keeping your back completely contracted the entire time!
4. SS* Towel Curls/Standing Hammer Curls
4 Sets X 20/20
Control and tempo! Make these burn again! Load that backpack up with enough weight!
5. Incline DB Curls On Wall
4 Sets X 20
2 second holds at the top with a 2 second negative control into the stretch! It’s all about time under tension!
6. SS* Spider Curls/One Arm Banded Preacher Curls
4 Sets X 15/15 per arm
Load those guns up with some blood!
7. SS* Lying Leg Raise with Hip Up/Lying Scissor Kicks
3 Sets X 15/Till Failure
Control your breathing!
Pull Workout #3
1. SS* Inverted Rows/Back Widows
4 Sets X Till Failure/10-15
I want you to go until failure on the inverted rows using strict form and then hold the Back Widows 2 seconds per rep at the top! Drive your elbows into the ground!
2. One Arm Lunch Kit Rows
4 Sets X 15 Per Side
Fill up a lunch kit or backpack and get rowing! Squeeze and pause at the top. If you have heavy enough dumbbells, use them. I like to stand on something for clearance so that I can exaggerate my range of motion.
3. SS* Narrow Grip Banded Lat Pulldowns/Supermans
4 Sets X 20/15
Drive your elbows DEEP on the pulldowns and hold the Supermans in the top position for 1-2 seconds!
4. SS* Banded Seated Rows/One Arm Straight Lat Pulldowns
4 Sets X 20/15 Per Arm
These are gonna burn! Finish that back off! Act as if you are trying to “wrap” your elbows around your back to tough each other when performing the seated rows!
5. SS* Banded Preacher Curls/Banded Hammer Curls
4 Sets X 20/Till Failure
Keep the backs of your arms pressed into the chair (or whatever you are using) when performing the Preachers and SQUEEZE that bicep! Pick the speed up slightly on the Hammers and fill those guns up with blood until you cannot perform a clean rep!
6. Incline DB Curls
3 sets X 20
2 Second hold at the top of these! Keep the backs of your arms pressed to the wall and JUST use your biceps!
7. SS* Lying Banded Curls/DB Drag Curls
4 Sets x 20/15
Lots of control here! Last Superset of the day, squeeze out whatever you have left in those arms!
Pull Workout #3
1. SS* Inverted Rows/Back Widows
4 Sets X Till Failure/10-15
I want you to go until failure on the inverted rows using strict form and then hold the Back Widows 2 seconds per rep at the top! Drive your elbows into the ground!
2. One Arm Lunch Kit Rows
4 Sets X 15 Per Side
Fill up a lunch kit or backpack and get rowing! Squeeze and pause at the top. If you have heavy enough dumbbells, use them. I like to stand on something for clearance so that I can exaggerate my range of motion.
3. SS* Narrow Grip Banded Lat Pulldowns/Supermans
4 Sets X 20/15
Drive your elbows DEEP on the pulldowns and hold the Supermans in the top position for 1-2 seconds!
4. SS* Banded Seated Rows/One Arm Straight Lat Pulldowns
4 Sets X 20/15 Per Arm
These are gonna burn! Finish that back off! Act as if you are trying to “wrap” your elbows around your back to tough each other when performing the seated rows!
5. SS* Banded Preacher Curls/Banded Hammer Curls
4 Sets X 20/Till Failure
Keep the backs of your arms pressed into the chair (or whatever you are using) when performing the Preachers and SQUEEZE that bicep! Pick the speed up slightly on the Hammers and fill those guns up with blood until you cannot perform a clean rep!
6. Incline DB Curls
3 sets X 20
2 Second hold at the top of these! Keep the backs of your arms pressed to the wall and JUST use your biceps!
7. SS* Lying Banded Curls/DB Drag Curls
4 Sets x 20/15
Lots of control here! Last Superset of the day, squeeze out whatever you have left in those arms!