Week 2 Day 5
Warm-Up Suggestions- Treadmill (low speed)
- Stair Climber (low speed)
- Band Pull-Aparts
- Pull-Ups
- Push-Ups
- Cobra Stretch
- Pike Push-Ups
A1. Pendlay Row: 4 sets of 6-8 reps #smfpendlayrow #gymmypendlayrow
Notes: Use a barbell.
A2. Pull-Ups: 4 sets of 8-10 reps #smfpullups #gymmypullups
Notes: If you are unable to complete more than 3 pull-ups without assistance, use a pull-up assistance machine. Perform as many reps as you can without assistance, then add minimal assistance and perform reps until you reach the 8-10 rep range goal.
B1. Dumbbell Row: 4 sets of 6-8 reps #smfdbrow #gymmydbrow
Notes: Single-arm. Use a bench to position your body.
B2. Straightbar Bicep Curls: 4 sets of 10-12 reps #smfstraightbarbicepcurls #gymmystraightbarbicepcurls
Notes: You can use the alternative “EZ Bar” for this exercise, too.
C1. Close-Grip Lat Pulldown: 4 sets of 8-12 reps #smfclosegriplatepulldown #gymmyclosegriplatpulldown
Notes: Increase weight with every set while reducing reps if needed (minimum of 8 reps).
C2. Dumbbell Hammer Curls: 4 sets of 12-15 reps #smfdbhammercurls #gymmydbhammercurls
Notes: You can perform this exercise by alternating arms, or choosing to do both arms at the same time. Alternating arms will allow for heavier weight per arm, but doing arms at the same time will be “harder” (fatigue quicker).
D1. Straight-Arm Lat Pushdown: 4 sets of 12-15 reps #smfstraightarmlatpulldown #gymmystraightarmlatpulldown
Notes: Use a weight that allows the arms to stay straight.
D2. Seated Cable Face Pull: 4 sets of 10-12 reps #smfseatedfacepull #gymmyseatedfacepull
Notes: Use rope attachment.
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Cardio: No programmed cardio today.
Core: Equipment needed - yoga mat, kettlebell, bench/chair
4 sets
A1. Kettlebell Pull-Through x 20 reps (total) #smfkettlebellpullthrough #gymmykettlebellpullthrough
A2. Kettlebell Sit-Ups x 15 reps #smfkettlebellsitups #gymmykettlebellsitups
A3. Knee to Chest Toe Touch x 15 reps #smfkneetochesttoetouch #gymmykneetochesttoetouch
A4. Incline Mountain Climbers x 20 reps (total) #smfinclinemountainclimbers #gymmyinclinemountainclimbers
REST 2:00 after each set
Cool-Down Suggestions
- Treadmill (low speed)
- Stretch/Yoga
Designed By: Sadie Meyer, MS, RDN, CPT
