3/27 – Chest/Tris

Second week of quarantine workouts in the books, and I am really enjoying them.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing, second set of each ‘set’ done in a decline):
53×20-20
72×20-20
88×20-20
88×20-20
88×20-20-72×20-53×20

Floor Band Presses (lying across band, neutral grip, sets to failure):
doubled green ×20-14-12-9-8

Lying Band Flyes (lying across band):
doubled purple ×20-20-20-20-20

Standing Band Crossovers (bands anchored to ceiling):
reds ×20-20-20-20-20

Band Pushdowns (superset with reverse pushdowns):
purple ×10
purple ×10
purple ×10

Reverse Single-arm Band Pushdowns:
red ×10
red ×10
red ×10

Band ‘Dip’ Pushdowns:
purples ×10
purples ×10
purples ×10

Forearm Curls (wooden dowel anchored to kb with band):
doubled red ×30
doubled red ×30
doubled red ×50 (failure)

Reverse Forearm Curls (wooden dowel anchored to kb with band, sets to failure):
red ×50
red ×30
red ×25

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 40 minutes

3/26 – Squat

Good quarantine session.

KB Goblet Squats:
53×10
53×10
72×10
72×10
88×10
88×10
88×10
88-72-53×10

Band Adduction (superset with abduction):
red ×10
red ×10
red ×10

Band Abduction:
red ×10
red ×10
red ×10

Band Shrugs (standing on band and pulling up):
doubled blue ×10
doubled blue ×10
doubled blue + single green ×10
doubled blue + single green ×10
doubled blue + single green ×10
doubled blue + single green – doubled blue – blue + green – blue ×10

Band Face Pulls (pulling down to chest level, superset with pulldowns):
purples ×15
purples ×15
purples ×15
purples ×15
purples ×15

Band Pulldowns (overhand grip):
purples ×15
purples ×15
purples ×15
purples ×15
purples ×15

Single-arm OH Band Curls:
red ×15-15-15-15-15

Wide-grip Pullups (using basement ceiling joists):
×10
×10
×10

Hanging Scapular Retractions (using basement ceiling joists):
×10
×10
×10

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 45 minutes

3/25 – Arms

All exercises super set, 90s between rounds.

KB Hammer Curls (holding horn with neutral grip, hold last 5 reps at the top for  2 count):
53×20
53×20
53×20
53×20
53×30

Band Curls (standing on band over wooden dowel, various grips):
green ×20
green ×20
green ×20
green ×20
red ×30 (reverse grip)

Single-arm Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×30

Band Pushdown:
purple ×20
purple ×20
purple ×20
purple ×20
red ×30

OH Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×30

Band ‘Dip’ Pushdowns:
purples ×20
purples ×20
purples ×20
purples ×20
purples ×30

Duration: 25 minutes

3/24 – Press

Bands and KB workouts continue.

Single-arm OH KB Press:
53×10
53×10
53×10
72×6
72×6
72×6

Band Single-arm Strict Laterals (superset with rear laterals):
red ×10
red ×10
red ×10
red ×10
red ×10

Band Single-arm Rear Laterals:
red ×10
red ×10
red ×10
red ×10
red ×10

KB Concentration Curls (superset with hammer curls):
53×10
53×10
53×10
53×10

KB Hammer Curls (holding handle with neutral grip):
72×10
72×10
72×10
72×10

Band Forearm Curl  (wooden dowel anchored to doubled band):
red ×25
red ×25
red ×25

Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
red ×50
red ×40
red ×30

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 35 minutes

3/23 – Hamstrings/Back

Second week of quarantine workouts.

Kettlebell SLDL:
160×10
160×10
160×10
160×10
160×10
160×10
160×10
160×10
160×10
160×10

Overhand Rows (dowel with doubled bands):
doubled green ×10
doubled green ×10
doubled blue ×10
doubled blue ×10
doubled blue ×10

Leaning KB Rows:
88×10
88×10
88×10

Band Deadlifts:
doubled blue ×10
doubled blue ×10
doubled blue ×10

Band Conventional Deadlifts:
doubled blue + doubled green ×10
doubled blue + doubled green ×10
doubled blue + doubled green ×10

Band Face Pulls (superset with btn band pulldowns):
purples ×20
purples ×20
purples ×20
purples ×20
purples ×20

Band BTN Pulldowns (neutral grip):
purples ×20
purples ×20
purples ×20
purples ×20
purples ×20

Band Close-grip Pulldowns (dropset):
purples ×10-10-10-10-10

Band Straight-arm Lat Pushdowns (strict form):
purple ×10-10-10-10-10

Pushdowns:
red ×20-20-20-20-20

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 50 minutes

3/20 – Chest/Tris

Absolutely killer chest workout – one of the best I’ve ever had.

KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×20-20
72×20-20
88×20-20
88×20-20
88×20-20-72×20-53×20

Floor Band Presses (lying across band, neutral grip, sets to failure):
doubled green ×21-12-9-6-4

Lying Band Flyes (lying across band):
doubled purple ×20-20-20-20-20

Standing Band Crossovers (bands anchored to ceiling):
reds ×20-20-20-20-20

Band Pushdowns (superset with reverse pushdowns):
purple ×10
purple ×10
purple ×10

Reverse Single-arm Band Pushdowns:
red ×10
red ×10
red ×10

Band ‘Dip’ Pushdowns:
purples ×10
purples ×10
purples ×10

Forearm Curls (wooden dowel anchored to kb with band):
red ×30
red ×30
red ×50 (failure)

Reverse Forearm Curls (sets to failure):
red ×30
red ×20
red ×20

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 35 minutes

3/19 – Squat

Quarantine session #4. Not going to lie, I’m enjoying these sessions. Takes some getting used to having to self-motivate at home, but once it gets going…

KB Goblet Squats:
53×10
53×10
72×10
72×10
88×10
88×10
88×10
88-72-53×10

Band Adduction:
red ×10
red ×10
red ×10

Band Abduction:
red ×10
red ×10
red ×10

Band Shrugs (standing on band and pulling up):
doubled green ×10 (feels like 400ishlbs resistance)
doubled green ×10
doubled green ×10
doubled green ×10
doubled green ×10
doubled green ×10

Band Face Pulls (pulling down to chest level):
purples ×15-15-15-15-15

Band Pulldowns (overhand grip):
purples ×15-15-15-15-15

Single-arm OH Band Curls:
red ×10-10-10-10-10

Hammer Chins (using basement ceiling joists):
×10
×10
×10

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 45 minutes

3/18 – Arms

All exercises super set, 60-80s between rounds.

KB Hammer Curls (holding horn with neutral grip, hold last 5 reps at the top for  2 count):
53×20
53×20
53×20
53×20
53×30

Band Curls (standing on band):
green ×20
green ×20
green ×20
green ×20
red ×30 (reverse grip)

Single-arm Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×20

Band Pushdown:
red ×20 (single arm)
red ×20 (single arm)
red ×20 (single arm)
red ×20 (single arm)
red ×30 (regular)

OH Band Extension:
red ×20
red ×20
red ×20
red ×20
red ×30

Band ‘Dip’ Pushdowns:
purples ×20
purples ×20
purples ×20
purples ×20
purples ×30

Duration: 25 minutes

3/17 – Press

Bands and KB workouts continue. Good workout.

Single-arm OH KB Press:
53×10
53×10
53×10

Single-arm KB Push Press:
72×5
88×5
88×5-53×10

Band Single-arm Strict Laterals (superset with rear laterals):
red ×10
red ×10
red ×10
red ×10
red ×10

Band Single-arm Rear Laterals:
red ×10
red ×10
red ×10
red ×10
red ×10

KB Concentration Curls:
53×5
53×10
53×10
53×10

KB Hammer Curls (holding handle with neutral grip):
53×10
53×15
53×15
72×10

Single-arm KB Forearm Curl  (static holds halfway through negative):
×20s
×20s
×20s

Reverse Band Forearm Curls (standing on band, holding arms straight out):
red ×50
red ×40
red ×30

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 40 minutes

3/16 – Hamstrings/Back

Pandemic quarantine workout #1. Bands and kettlebells.

Kettlebell SLDL:
127×10
127×10
160×10
160×10
160×10
160×10
160×10
160×10
160×10
160×10

KB Cleans:
55×5
55×5
72×5
72×5
88×5
88×5

Leaning KB Rows:
88×10
88×10
88×10
88×10
88×10

Band Single-leg Hamstring Curls:
red ×50

Band Face Pulls (superset with btn band pulldowns):
purples ×20
purples ×20
purples ×20
purples ×20
purples ×20

Band BTN Pulldowns (neutral grip):
purples ×20
purples ×20
purples ×20
purples ×20
purples ×20

Band Close-grip Pulldowns (dropset):
purples ×10-10-10-10-10

Band Straight-arm Lat Pushdowns (strict form):
purple ×10-10-10-10-10

Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25

Duration: 40 minutes