Build your Physique: Glute, Shoulder, Back, Bicep Weight training

Total Body Combo

This is an intense training tempo for the shoulders, glutes, legs, upper lats, and biceps. But it’s totally worth it and it’ll get your heart rate up too.


  • Each exercise is performed back to back with a range of 8 to 10reps
  • Six sets of each exercise in total
  • With a minimum rest break of about 5 to 10 breaths, between each exercise – or where you need to
  • The goal is to keep the bar moving

Training Cues

Shoulder Press

Adds dimension and shape to the physique 

  • Quick band activation
  • Clean the weight up
  • Controlled, strict form
  • Perform 6 sets x  8-10 reps

Kneeling Glutes

Trains the upper shelf of the glute

  • For full contraction of the muscle – your butt must look like an unattractive raisin
  • As you push back – think of your butt pulling a nail from the floor
  • Perform 6 sets x  8-10 reps


Define, strengthen, and add shape to the arms

  • Keep the elbows tucked, and close to your sides
  • If training heavy – use a small amount of momentum to start the movement
  • Use controlled, strict form
  • Perform 6 sets x  8-10 reps

Glute – Sumos

Builds glutes, defines inner thighs, hamstrings, and quads 

  • Push back against the weight
  • Use the “pulling nail” cue
  • Take a wide stance, toes out
  • Controlled, strict form
  • Perform 6 sets x  8-10 reps

Back – High Lat Rows

Helps create the illusion of a small waist and that X-factor frame

  • Row to the navel
  • Squeeze at the top of the movement
  • Keep the core, and pelvis engaged
  • Perform 6 sets x  8-10 reps

Mindset Energy Practice

In your minds-eye project powerful, strong, successful, calming images of yourself into your energy field, into your future, and around others to transform any low energy around you!

It’s not about shielding yourself, closing down, or turning away from discomfort or the “low energy” of others.

If you keep doing this you only strengthen your reactive habitual escape routes.

Instead, stay open, relax into the moment, and stay curious – even if it’s just for a few seconds or minutes.

You’ve got this!

PS: have Gymlife questions?  Let me know and I’ll do a video Q n A for you.




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Disclaimer: This content is For Educational and Informational Purposes Only. Not intended to diagnose, treat, cure, or prevent any condition, disease, or illness. Not a Substitute for or to replace Medical Advice. Consult Your Physician or Health Care Provider any time you plan to make changes to your diet, eating, or exercise patterns. No Affiliation to any products mentioned or used in this content. 


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