Upper #2
Regular workout
Created by Danny Kennedy on 11 Aug 2022, last updated on 11 Aug 2022.
est. 44 minutes
Equipment
Barbell
Pec/Shoulder Stretch
45 sec
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
Relaxed grip
Relaxed grip
Shoulder Mobility Stretch
45 sec
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
5 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
dumbbell chest press
1 set x 8 (start at a light weight, increase by a
small amount each set until you can no longer do 8
reps
Rest 45 sec between sets
Lat Pull Down
3 sets x 6 HEAVY straight into 10 at a lighter weight
Relaxed grip, stretch at the top, retract shoulder blades, pull with the elbows, stop when bar is at the chin
Relaxed grip, stretch at the top, retract shoulder blades, pull with the elbows, stop when bar is at the chin
Rest 45 sec between sets
Superset of 3 sets
Seated DB shoulder press
10
Single Arm Landmine Press
10 (light weight but FAST)
Rest for 60 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
Seated Dumbbell Hammer Curl
15
Elbows stay pinned to the side Only part of the arms that moves is from the elbow down Full stretch at the bottom Open chest and shoulders
Elbows stay pinned to the side Only part of the arms that moves is from the elbow down Full stretch at the bottom Open chest and shoulders
Rest for 60 sec
Repeat new set
Barbell Close Grip Bench Press
3 sets x 8
1) Lie on a flat bench and hold a barbell with both hands in a close grip fashion.
2) Lower the bar until it is touches your chest right below the nipples and then press the bar back up.
3) Repeat.
4) Keep your arms close to your sides during the whole exercise.
1) Lie on a flat bench and hold a barbell with both hands in a close grip fashion.
2) Lower the bar until it is touches your chest right below the nipples and then press the bar back up.
3) Repeat.
4) Keep your arms close to your sides during the whole exercise.
Rest 60 sec between sets
Reverse Pec Fly
3 sets x 12
Think about pulling your rear delts towards each other
Think about pulling your rear delts towards each other
Rest 60 sec between sets
Barbell Curl
2 sets x 28 (7 top half,7 bottom half, 7 full range, 7
full range slow)
Rest 60 sec between sets