Upper body cable workout
Gym Equipment Workouts
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11m
Warm up:
1. Shoulder dislocations
2. Inchworm push ups (light intensity)
3-4 sets depending on weekly volume
Stop reps 2-3 shorts of failure in perfect form (75% intensity)
Workout exercises:
1. 2:20 Superset Chest press + chest fly
2. 4:30 High pulls
3. 6:00 Superset lat pull down wide + narrow pull down
4. 8:30 Superset Face pulls + tricep push down with rope attachment
5. 10:25 Bicep TEMPO hammer curl (5 second release)
Up Next in Gym Equipment Workouts
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Lower body gym OR dumbbell workout
3 sets of 6-12 reps (stopping 2-3 short of form slacking)
Warm up 1:25 - 3:55
1. 4:05 cable deadlift (suitcase deadlift with dumbbells)
2. 5:20 barbell back squat (could be normal dumbbell squat)
3. 6:40 RDL (with bar or dumbbells)
4. 8:45 Calf superset: seated raises + standing raises
5. 11:20 g... -
Back workout - Gym
3 sets of 6-10 reps with 2 reps in reserve
1-2 minute rest breaks. I've been going very heavy and resting for 2 minutes during this program personally! -
Upper body - gym or at home!
3 sets of MAX effort reps! Stopping when your form breaks down
1 minute rest breaks
