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Day 1
Back - Shoulders - Biceps
Maybe this is your first day back in the gym since quarantine started. Or maybe you just need some inspiration to get you on a routine again.
Either way during this program we are going to work with moderate weights, higher reps, and focus on form to start building up a solid foundation and to create some consistency that you can continue with.
Today is all about using a cable machine with some different attachments. With special focus to the back muscles including the rear shoulder muscles and your biceps. These are all great back strengthening exercises.
I love back day! This workout is so fun, that I did it two weeks in a row.
For each superset choose a moderate weight, a weight you know you can move pretty easily in the beginning. Perform 12 to 15 reps of each movement depending on how you feel today and then do the 30 second cardio and try to keep the same intensity throughout each set. Take a short rest and then continue through 3 to 4 sets, again depending on how you are feeling this day. If the weight you started with seems too easy, you can increase the weight in small increments each set.
These workouts are designed to keep your heart rate up, with 30 seconds of a cardio burst but keep you close to the same area of the gym each day so social distancing won’t disturb your workout.
Superset One
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Pulldown
Using a cable machine, grab the bar from the upper pulley with your hands just outside your shoulder width. Keep your core tight, sit up straight, pull your shoulder blades down your back bring your elbows down and back towards the floor and bring the bar down to your chest with a slight pause at the bottom. Control the bar back up to the top until your arms are straight but still engaged/tense.
Seated row
Using a cable machine, grab a bar from a mid or lower pulley, sit up straight, engage your core and keep your shoulders down and back. With your hands at shoulder width apart, pull the bar to your abdomen, bring your elbows back and squeeze your shoulder blades together. Pause here before controlling the bar back to the beginning position.
Cardio: Toe Taps
Pick a spot on the floor or on the machine, a quickly alternating tapping each foot to that place for 30 seconds. The higher the target spot the more intense the movement becomes. Repeat these for each superset.
Superset Two
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Reverse Close Grip Pulldown
Using a cable machine, grab the bar from the upper pulley with your hands close together and your plans facing your body. Keep your core tight, sit up straight, pull your shoulder blades down your back bring your elbows down and back towards the floor and bring the bar down to your chest with a slight pause at the bottom. Control the bar back up to the top until your arms are straight but still engaged/tense.
Straight Arm Pulldown
Using a cable machine, grab the bar from the upper pulley with your hands shoulder width apart. While standing keep your core tight, with a slight hinge at your hips, feet shoulder width apart. Pull your shoulder blades down your back, with straight arms, bring the bar down to your hips with a slight pause at the bottom. Control the bar back up to the top until your hands are overhead and arms still straight.
Cardio: Toe Taps
Pick a spot on the floor or on the machine, a quickly alternating tapping each foot to that place for 30 seconds. The higher the target spot the more intense the movement becomes. Repeat these for each superset.
Superset Three
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Single Arm Reverse Fly
Standing perpendicular to cable machine with feet hip width apart and hinged at the hips, keeping your core, glutes and hamstrings tight, grab a handle from the low pulley with the hand furthest from it. Bring your arm, with a slight bend in the elbow out to the side until your wrist is in line with your shoulder. Then control the handle back down until your wrist is straight under your chest. Once all reps are complete on one side, switch to the other side.
Single Arm Cross Over Pulldown
Kneeling with your body perpendicular to the cable machine and your knees under your hips, grab a handle from the upper pulley with the hand furthest from the machine. Keep your core tight and your shoulders down and back, pull your elbow down to the side and squeeze your shoulder blades together, pausing with the handle at the shoulder before controlling the handle back up to the starting position.
Cardio: Toe Taps
Pick a spot on the floor or on the machine, a quickly alternating tapping each foot to that place for 30 seconds. The higher the target spot the more intense the movement becomes. Repeat these for each superset.
Superset Four
12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.
Rope Hammer Curl
Standing in front of the low pulley using a rope attachment, hold each side of the rope with your palms facing each other. Starting with straight arms down in front of you, bend your arms at the elbows and bring each wrist up to your shoulders. Pause at the top and control the movement back down until your arms are straight.
Low Pulley Face Pull
Standing in front of the low pulley using a rope attachment, hold each side of the rope with your palms facing the ground. Starting with straight arms down in front of you, pull the rope attachment up toward your face, bringing your elbow high and wide on either side of your head. Pause before controlling the rope back down to the starting position.
Cardio: Toe Taps
Pick a spot on the floor or on the machine, a quickly alternating tapping each foot to that place for 30 seconds. The higher the target spot the more intense the movement becomes. Repeat these for each superset.
Want More?
There are many free workouts to choose from at workouts.chelseysue.com
And Most of them, if not all, can be modified to use any piece of equipment you have available to you! Switch up your equipment for the same workout and see what a difference each piece makes!
If you are new to working out or it has been a while since you were consistent, start with doing one workout every other day.
Enter your name and email address below to recieve
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