Time to fill in the gaps for the week. We are hitting full body today. 

Always warm up before training and do warm up sets before starting your work sets on any movement.

Reps are per leg. 

Focus on full range of motion. 

Lower slowly under control and squeeze at the top.

Unilateral Leg Extension

Focus on getting full range of motion. 

Be sure to squeeze your glutes at the top.

Db Back Extension

Set the seat so that you can lower the handles near your lowest most comfortable depth. 

Focus on lowering the weight slowly and extend all the way up.

Machine Shoulder Press

Be sure to allow the weight to stretch your back out...then pull arching your back and bringing the handle to your lower chest. 

Slow controlled reps.

Seated Row (wide grip pull to chest)

Full range of motion on each rep. 

If you cannot do them fully, do an assisted form to allow for better range and more reps. 

If you cannot get more than 5 unassisted, use an assisted variation to allow for more work.

Dips (or assisted dips)

Start with cable curls. Be sure to get a good squeeze at the top. Rest 45 seconds then move on to tricep pushdowns. Rest 60 seconds and repeat. You will do 4 sets of each total. 

Focus on form and be as strict as you can.

Begin with a bar underhand grip in your hands

Curl bar up towards your chin or forehead. 

Get a big squeeze at the top. The closer you get to your forehead the better. 

Lower down until arms are extended.


REPS ARE 15-20 RANGE

Cable Bicep Curls

Stand at a cable stack and pick the handle programmed or the one you prefer. 

Leaning forward, slightly pull your elbows to your sides and lock them into place. 

Extend your arms as far as you can and pause a sec. 

Return weight to starting point without moving your elbows. 

Repeat.

Tricep Pushdown

Cable Curls + Tricep Pushdown

In the elbow plank position, flex your abs and glutes as hard as you can for the time given.

RKC Super Plank

Full Body  | 8/27/2022

Great arm workout! Forearms not neglected in this one!

Adam

SUNS OUT! | ARM FOCUS

Well haven’t been lifting in a year so it was tuff but I grinned through it

Zanto

LEGS | GLUTES & QUADS FOCUS

UPPER | BACK THICKNESS & UPPER PECS

Dear god, please give me the strength to walk up and down stairs.

Full Body | 8/27/2022

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