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Cathe Friedrich's Gym Style Back, Shoulders, Biceps
Product Description
GYM STYLE BACK, SHOULDERS and BICEPS (includes two bonus premixes in
addition to the main workout) :
LEVEL: Advanced
LENGTH: approximately 62 minutes
EQUIPMENT: a full size step (preferably 3 risers per side), an adjustable barbell, various weighted dumbbells, and a 6 ft
resistance band
GYM STYLE BACK, SHOULDERS and BICEPS is approximately 62 minutes in length. You'll work with a variety of controlled rep patterns. Most of the rep speeds are a 2/2 count or slower (and only faster when it suits the specific exercise). The rests between the exercises are moderate. Wherever included as an extra-burn bonus, the band exercises bring the muscle group to total exhaustion. Although viewing a list of exercises may appear standard, this workout delivers extreme challenge due to its rep patterns and heavy weights. Here's the breakdown.
WARM-UP
BACK Dumbbell Row Reverse Grip #1 Dumbbell Row Reverse Grip #2 Dumbbell Row Reverse Grip #3 Dumbbell One Arm Row #1 Dumbbell One Arm Row #2 Band T-Back Squeeze Barbell Pullovers #1 Barbell Pullovers #2 MODIFIED BACK EXTENSIONS (lower back) Prone Back Side Rotations (lower back)
SHOULDERS Dumbbell Overhead Press #1 Dumbbell Overhead Press #2 Dumbbell Overhead Press #3 Dumbbell Lateral Raise #1 Dumbbell Lateral Raise #2 Band Lateral Raise Band Front Raise Dumbbell Rear Fly #1 Dumbbell Rear Fly #2 Band Rear Delt Raise
BICEPS Barbell Curls #1 Barbell Curls #2 Dumbbell Curls Dumbbell Concentration Curls #1 Dumbbell Concentration Curls #2 Dumbbell Curl Up Wrist Turn Lower Down Dumbbell Hammer Curls Dumbbell Wrist Curls #1 Dumbbell Wrist Curls #2
STRETCH
GYM STYLE BACK, SHOULDERS and BICEPS contains 2 bonus premixes
1. Timesaver - 36 min 2. Back & Biceps - 35 min
GYM STYLE BACK, SHOULDERS and BICEPS is approximately 62 minutes in length. You'll work with a variety of controlled rep patterns. Most of the rep speeds are a 2/2 count or slower (and only faster when it suits the specific exercise). The rests between the exercises are moderate. Wherever included as an extra-burn bonus, the band exercises bring the muscle group to total exhaustion. Although viewing a list of exercises may appear standard, this workout delivers extreme challenge due to its rep patterns and heavy weights. Here's the breakdown.
WARM-UP
BACK Dumbbell Row Reverse Grip #1 Dumbbell Row Reverse Grip #2 Dumbbell Row Reverse Grip #3 Dumbbell One Arm Row #1 Dumbbell One Arm Row #2 Band T-Back Squeeze Barbell Pullovers #1 Barbell Pullovers #2 MODIFIED BACK EXTENSIONS (lower back) Prone Back Side Rotations (lower back)
SHOULDERS Dumbbell Overhead Press #1 Dumbbell Overhead Press #2 Dumbbell Overhead Press #3 Dumbbell Lateral Raise #1 Dumbbell Lateral Raise #2 Band Lateral Raise Band Front Raise Dumbbell Rear Fly #1 Dumbbell Rear Fly #2 Band Rear Delt Raise
BICEPS Barbell Curls #1 Barbell Curls #2 Dumbbell Curls Dumbbell Concentration Curls #1 Dumbbell Concentration Curls #2 Dumbbell Curl Up Wrist Turn Lower Down Dumbbell Hammer Curls Dumbbell Wrist Curls #1 Dumbbell Wrist Curls #2
STRETCH
GYM STYLE BACK, SHOULDERS and BICEPS contains 2 bonus premixes
1. Timesaver - 36 min 2. Back & Biceps - 35 min
