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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14:00Episode 1
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) -
00:28Episode 2
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
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00:32Episode 3
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
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00:27Episode 4
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 -
03:56Episode 5
W1/D2: WARMUP
Episode 5
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00:26Episode 6
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