Evertrain Workout of the Day :

Wednesday, January 30, 2019

Today’s workout is all about training with sustainable effort from the arms to the mid-line. Challenge your biceps and triceps with varying rep ranges and time-under-tension tempos. We’ll also work on core stability and trunk rotation. 

“Get The Blood Pumping” Warm-up:

Repeat 3x. Limit rest between rounds. Use weight that accommodates to your current level of strength.

A1. Runners Lunge + Thoracic Spice Rotation: 10 reps / each side

A2. Active Hang from Bar:  Accumulate :40 seconds

A3. Jump Rope: 120 Single-unders or 40 double-unders

A4. Overhead Kettlebell Carry: Accumulate :60 seconds

A5. Archer Push-Up: 6 reps / each side (or 12 time-under-tension traditional push-ups. 3:1:1:1)

Superset #1:

Rest 1:00 minute between rounds

B1. Dumbbell SkullCrusher

4 sets. 8-10 repetitions with heavy weight. Then immediately drop weight by 20% and perform 4-6 additional reps with a 1:2:1:2 time-under-tension tempo.

B2. Kettbell Deadbug

4 sets. 20 repetitions with moderate weight. Use a 3-second count to perform each repetition, as you alternate movement of limbs.

Arms Superset #2:

Rest 1:00 minute between rounds

C1. Tall-Kneeling Biceps Curl (Alternating)

4 sets. 8-10 repetitions per arm with heavy weight. Then immediately drop weight by 20% and perform 4-6 additional reps per arm with a 1:2:1:2 time-under-tension tempo.

C2. Cable Woodchopper 

4 sets. 10 repetitions per direction with moderate weight.

Set 1: Low to high

Set 2: Rib height rotations

Set 3: High to low

Set 4: Max isometric hold from rib height – aim for :30 seconds per side.

Arms Superset #3:

Rest 1:00 minute between rounds

D1. Triceps Rope Pressdown

4 sets. 8-10 repetitions per arm with heavy weight. Then immediately drop weight by 20% and perform 4-6 additional reps per arm with a 1:2:1:2 time-under-tension tempo.

D2. Wide Grip EZ-Bar Curl

4 sets. :60 seconds of work. Select a weight that you can likely perform 8-12 repetitions with. Move slowly and intentionally. Your goal is to continually curl the bar for the full :60, even if you have to rest at the bottom of the movement for a few seconds between reps.

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Need some fresh back workout ideas? Try THIS training session on for size.