Upper Body Strength + Cardio
Regular workout
Created by Danny Kennedy on 9 Nov 2022, last updated on 9 Nov 2022.
est. 59 minutes
Equipment
Battle ropes
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
Pull Ups
4 sets x 6 (weighted if possible)
Rest 90 sec between sets
BB bench press
3 sets x 6
Rest 90 sec between sets
Incline DB Chest Press
3 sets x 8
Rest 90 sec between sets
SA Row
3 sets x 8 each arm
Rest 90 sec between sets
Superset of 3 sets
Single Arm Landmine Press
8 each arm
DB Lateral Raise
8
Single Arm Cable Reverse Fly
8 each arm
Rest for 60 sec
Repeat new set
Superset of 3 sets
Dumbbell skull crusher
10
Cable Straight Bar Bicep Curl
10
Rest for 60 sec
Repeat new set
Superset of 4 sets
Deadball Slam
30 sec
Battle Rope Power Slam
30 sec
1) When performing this exercise, your goal is to send a single wave down the rope.
2) You’ll do so by lifting the rope up high and using your whole body momentum and body weight to slam the rope to the ground.
1) When performing this exercise, your goal is to send a single wave down the rope.
2) You’ll do so by lifting the rope up high and using your whole body momentum and body weight to slam the rope to the ground.
Repeat new set