BRYNLEY'S GYM PROGRAM

BRYNLEY'S GYM PROGRAM

28 Seasons

Brynley is taking you through 4 weeks of gym workouts! She will be walking you through your form, the machines and number of reps to do.

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BRYNLEY'S GYM PROGRAM
  • FINISHER CIRCUIT

    Episode 1

    Circuit:
    (50 seconds work / 20 seconds rest) 2 rounds

    - Inchworm walk out to shoulder tap
    - Hammer curl press
    - Overhead situps
    - Front raise 3x tricep extension
    - Side plank (R)
    - Side plank (L)

  • TRICEP PUSH DOWNS (4X12)

    Episode 2

    Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-30lbs
    Advanced: 35-65+ lbs

    *Modification: do tricep extensions with dumbbells

  • CABLE UPRIGHT ROW (4X12)

    Episode 3

    Stand close to the machine, grab the attachment, keep your core engaged as you pull the rope up, hands right below your chin and elbows slightly above your head!

    Beginner: 3-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: Upright row with dumbbells

  • LAT PULLDOWN (4X12)

    Episode 4

    Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

    Weight Recommendations:

    Beginner: 5-30lbs
    Intermediate: 35-60lbs
    Advanced: 65-90lbs

  • W1/D2: WARMUP

    Episode 5

  • BARBELL BENT OVER ROW (4X10)

    Episode 6

    Use a Barbell with moderate weight, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-25lb plates on each side of the barbell
    Advanced: 30-45...

  • SUPERSET: STATIC BICEP CURLS + JACK KNIVES

    Episode 7

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:

    Beginner: 3-8lb dumbbells
    Intermediate: 10-15lb dumbbells
    Advanced: 20-35lb dumbbells