This workout is mainly using machines at the gym, but I’ll do my best to show at home variations as well.
Throughout the workout you’ll see there are a few exercises which are the same, only difference being a different hand position. These exercises are targeting the rhomboids and the lats. The pull ups and the inverted rows are included to target the general back muscles. Since these two are compound exercises, meaning they work more several muscle groups, they are both at the beginning of the workout, when you’ll have the most energy.
The workout finishes with a super set working the arms without rest. It’s going to be a great way to finish off those tired arms! For this particular super set, drop the weight a little. The reps are higher and there is no rest, so you want to be sure to get through all the reps without stopping.
+ check in each day for the NEW daily workout
+ drink lots of water throughout the day, and especially around your workout time
+ always train with proper form, focusing on your breathing and tempo
+ focus on eating lean protein with lots of vegetables for every meal
+ share your progress through #LushiousBikiniBodyChallenge
+ pull up assist machine OR resistance band OR pull up bar
+ weight plate (can be swapped for dumbbells)
+ resistance band
+ barbell (can be swapped for dumbbells)
x4 sets with 60 seconds rest between sets
assisted PULL UPS x8 reps with a tempo of 5 seconds on the lowering phase
+ 1 set of reps until failure
x5 sets with 60 seconds rest between sets
inverted ROW x10 – 15 reps with a tempo of 3 seconds on the lowering phase
TRI SET x5 sets with 45 seconds rest between sets
seated close grip CABLE ROW x10 reps
seated wide grip CABLE ROW x10 reps
weight plate overhead EXTENSION x20 reps (lighter weight)
TRI SET x5 sets with 60 seconds rest between sets
seated wide grip LAT PULL DOWN x10 reps
seated close grip, underhand LAT PULL DOWN x10 reps
dumbbell extended wrist CONCENTRATION CURL x20 reps (lighter weight) (per arm)
SUPER SET x4 sets without rest
cable straight bar-straight arm PULL DOWN x15 reps
cable close grip BICEPS CURL x15 reps
THE EXERCISES IN ACTION
assisted PULL UPS (see the exercise at bodybuilding.com)
inverted ROW (see the exercise at bodybuilding.com)
I don’t have a picture of this because it can be a very unsafe exercise to do at home, so, I don’t do it at home. I’ve seen it done with a barbell placed over chairs (or a broom) and I’ve seen people hurt themselves this way. I would recommend doing this exercise at the gym, where it is safe OR at home if you have something safe to use. Such as a pull up bar.
seated close grip CABLE ROW
seated wide grip CABLE ROW
The picture above shows a cable high row. This is NOT showing a wide grip at the starting position.
AT HOME: You can work with these, or position the middle of the band around something wide, to help maintain a wide grip.
IN THE GYM: When performing cable rows using a wide grip, look for a straight bar handle attachment and place your hands in an overhand position, near the edge of the bar. You would pull the handle towards you as above, only using a wide grip instead. 🙂
weight plate overhead EXTENSION (using dumbbells)
seated wide grip LAT PULL DOWN
AT HOME: Above shows a standing, single arm lat pull down using a resistance band. This is an alternative that you can do at home.
IN THE GYM: Use the lat pull down machine, or cable attachment with the widest bar. Place your hands in an overhand position near the edge of the bar.
seated close grip, underhand LAT PULL DOWN
This is where the lat pull down gets fun!
AT HOME: from the picture above, position your hands in a reverse grip, and pull the band directly down in front of your body, rather than pulling out to the side.
IN THE GYM: use the same machine as you just used, only remove your hands from a wide grip, and position them in a reverse grip – with palms facing your body. Pull directly down so your palms end up just under your neck (or so) when you’re at your lowest point.
Using the different hand positioning works different muscle groups.
You can read more about that HERE.
dumbbell extended wrist CONCENTRATION CURL
The only difference in the extended wrist biceps curl is that you extend your wrist. 🙂 And keep it extended throughout the entire time. This is a great way to add definition to your biceps!
cable straight bar-straight arm PULL DOWN
AT HOME: As shown
IN THE GYM: Rather than bending at the elbows as shown above, fully extend your arms, begin at the top and pull down towards your hips and release.
cable close grip BICEPS CURL
AT HOME: A barbell or dumbbells are a great alternative!
IN THE GYM: Use a cable machine, with a flat straight bar, keeping those hands close together!
After this workout take some time to stretch out the upper body and arms. May as well spend extra time and stretch out the core because you should be using the core throughout the workout for stability. You can check out some of my post workout cool downs HERE.