Upper Body (push)
Regular workout
Created by Danny Kennedy on 24 Oct 2022, last updated on 24 Oct 2022.
est. 49 minutes
Equipment
Dumbbell
Medicine ball
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
45 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
BB bench press
2 sets x 5 (heavy)
Rest 90 sec between sets
BB bench press
1 set x 45 sec
Rest 60 sec between sets
BB bench press
1 set x 30 sec
Superset of 3 sets
DB Arnold Press
12
DB Lateral Raise
12
Repeat new set
Superset of 3 sets
Cable Chest Fly
10
Push Ups (all variations)
30 sec
Rest for 90 sec
Repeat new set
Overhead Rope Tricep Extension
4 sets x 15
Rest 90 sec between sets
Superset of 2 sets
Russian Twist.
30 total
Bike Crunch
30 total
Plank Hold (forearms)
60 sec
Rest for 90 sec
Repeat new set
Deadball Slam
5 sets x 45 sec each
Rest 15 sec between sets