Fall Full Body Pull
| Circuit | Set | Exercise | Weight | Reps | Time | Rest After | |||
|---|---|---|---|---|---|---|---|---|---|
Warmup | |||||||||
| 1 | Rest Period | 0.0 | 0 | 0 | |||||
| 1 | Stationary Bike | 0.0 | 0 | 2:00 | 10 | ||||
| 1 | Huggers | 0.0 | 0 | :30 | 0 | ||||
| 1 | Arm Circles | 0.0 | 0 | :20 | 0 | ||||
| 1 | Inchworms | 0.0 | 3 | 0 | |||||
| 1 | Shoulder Rolls | 0.0 | 0 | :20 | 30 | ||||
Pull 2 | |||||||||
| 1 | Lat Pulldowns | 120.0 | 10 | 30 | |||||
| 1 | Dumbbell Rear Fly | 17.5 | 10 | 30 | |||||
| 2 | Lat Pulldowns | 140.0 | 8 | 30 | |||||
| 2 | Dumbbell Rear Fly | 22.5 | 8 | 30 | |||||
| 3 | Lat Pulldowns | 160.0 | 7 | 30 | |||||
| 3 | Dumbbell Rear Fly | 27.5 | 7 | 30 | |||||
| 4 | Lat Pulldowns | 170.0 | 6 | 30 | |||||
Pull 3 | |||||||||
| 1 | Dumbbell Shrugs | 40.0 | 10 | 30 | |||||
| 1 | Dumbbell Pullover | 35.0 | 10 | 30 | |||||
| 2 | Dumbbell Shrugs | 45.0 | 8 | 30 | |||||
| 2 | Dumbbell Pullover | 40.0 | 8 | 30 | |||||
| 3 | Dumbbell Shrugs | 50.0 | 7 | 30 | |||||
| 3 | Dumbbell Pullover | 45.0 | 7 | 30 | |||||
| 4 | Dumbbell Shrugs | 52.5 | 6 | 30 | |||||
Pull 4 | |||||||||
| 1 | Barbell Upright Rows | 70.0 | 10 | 30 | |||||
| 1 | Cable Rows | 120.0 | 10 | 30 | |||||
| 2 | Barbell Upright Rows | 80.0 | 8 | 30 | |||||
| 2 | Cable Rows | 140.0 | 8 | 30 | |||||
| 3 | Barbell Upright Rows | 90.0 | 7 | 30 | |||||
| 3 | Cable Rows | 160.0 | 7 | 30 | |||||
| 3 | Barbell Upright Rows | 90.0 | 6 | 0 | |||||
| 3 | Cable Rows | 170.0 | 6 | 0 | |||||
Core | |||||||||
| 1 | Russian Twist | 7.5 | 10 | 20 | |||||
| 1 | Deadbug | 7.5 | 10 | 20 | |||||
| 2 | Russian Twist | 7.5 | 10 | 20 | |||||
| 2 | Deadbug | 7.5 | 10 | 20 | |||||
| 3 | Russian Twist | 7.5 | 10 | 20 | |||||
| 3 | Deadbug | 7.5 | 10 | 0 | |||||
Cardio | |||||||||
| 3 | Rest Period | 0.0 | 1 | 2:00 | 0 | ||||
| 3 | Treadmill | 0.0 | 1 | 44:00 | 0 | ||||
| 3 | Cool Down | 0.0 | 1 | 1:00 | 0 | ||||
Fall Full Body Pull
You have completed 1 of 27 exercises for 4%.
Band Resisted Shoulder Circles
Rest Period 5 Seconds
Circuit: Shoulders Set: 1 Exercise: 2
Instructions:
Start with your arms at your sides, holding a band at both ends. Keeping your arms extended, lift the band overhead and back behind your body until the band hits your back. Return to the start in the same manner
Start with your arms at your sides, holding a band at both ends. Keeping your arms extended, lift the band overhead and back behind your body until the band hits your back. Return to the start in the same manner
Sets for Band Resisted Shoulder Circles:
| Set | Weight | Reps | Time |
|---|---|---|---|
| 1 | 0.0 | 10 | |
| 2 | 0.0 | 10 |