Susan

Back & Biceps (Pull Day)

This lift should take around 45 minutes. Feel free to add 20 minutes of cardio (your choice!)

Banded Lat Pull Down
Banded Row
Bolt Push Up

Banded Lat Pull Down

Banded Row

Bolt Push-Up

Back & Biceps Warm Up

Barbell Row

Go heavy! Be sure to increase weight each round. The last that you complete should be the the last rep you can do while maintaining good form and control.

Barbell Bent Over Row

Round 1

To modify, bend knees and pull feet closer to your body. 

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Alternating Bicep Curl

Round 2

Reverse Grip Lat Pull Down

Increase weight each round. The last rep you complete should be the last rep you can complete while maintaining form and control.

Reverse grip lat pull down

Round 3

Incline Reverse Fly

- Squeeze bicep at the top
- Don’t use your shoulder or momentum to bring the DB up
- 8 Reps per arm per round

Single arm preacher curls

Round 4

W1/D2
Back & Biceps (Pull Day)

W1/D1 
Legs - Glute & Hamstring Focus
Ab Circuit
(Progressive Overload)

Unsure if you really meant 10 mins per round of KB swings? Otherwise loved it

Catherine Hannigan

Coco

The best 36 minutes of the day! 🙏🏼🧡🔥

W1/D3
Full Body Circuit

W1/D4
Shoulders, Triceps, & Chest

W1/D5
Quads, Glutes, Calves, & Abs

W2/D1
Glutes, Hamstrings, & Abs

W2/D2
Back & Biceps (Pull Day)

W2/D3
Full Body Circuit

W2/D4
Shoulders, Triceps, Chest

W2/D5
Lower Body - Quads, Glutes, Calves, & Abs

W3/D1 
Legs - Glute & Hamstring Focus
Ab Circuit
(Progressive Overload)

W3/D2
Back & Biceps (Pull Day)

W3/D3
Full Body Circuit

W3/D4
Shoulders, Triceps, Chest

W3/D5
Lower Body - Quads, Glutes, Calves, & Abs

W4/D1 
Legs - Glute/Ham
Ab Circuit
(Progressive Overload)

W4/D2
Back & Biceps (Pull Day)

W4/D3
Full Body Circuit

W4/D4
Shoulders, Triceps, Chest

W4/D5
Lower Body - Quads, Glutes, Calves, & Abs

W1/D2 Back & Biceps (Pull Day)

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