Upper + Core
Regular workout
Created by Danny Kennedy on 14 Apr 2022, last updated on 17 Nov 2022.
est. 56 minutes
Equipment
Body weight
Instructions
Starting off with chest, shoulders and triceps, before
finishing with some core/abs work!
Pec/Shoulder Stretch
45 sec, each side
Relaxed hand, thumb to the roof, rotate away from the band
Relaxed hand, thumb to the roof, rotate away from the band
Lat Stretch
45 sec, each side
Relaxed grip
Relaxed grip
Shoulder Mobility Stretch
45 sec, each side
Relax hand, let the band stretch you out, come out of this one slowly
Relax hand, let the band stretch you out, come out of this one slowly
Thoracic and Chest/Shoulder Opener
30 sec, each side
Reach under as far as you can, open up to the roof
Reach under as far as you can, open up to the roof
Incline DB Chest Press
4 sets x 14,12,10,8
Rest 90 sec between sets
Superset of 3 sets
Standing barbell overhead press
5
Pull Ups
8 (assisted if necessary, weighted if possible)
DB Lateral Raise
15
Rest for 90 sec
Repeat new set
Superset of 3 sets
Incline Bench DB Row
10
Relax grip, pull elbows back towards the hips, return to a fully stretched position
Relax grip, pull elbows back towards the hips, return to a fully stretched position
Incline Bench Reverse DB Fly
15
Rest for 60 sec
Repeat new set
Superset of 3 sets
Incline Bench DB Curl
12
EZ-Bar Skull Crusher
12
Rest for 60 sec
Repeat new set
Superset of 3 sets
Russian Twist.
30 total
Lying Leg Raises
15
Weighted Sit Up
15
Rest for 60 sec
Repeat new set