Upper Body Volume + Abs
Regular workout
Created by Danny Kennedy on 9 Nov 2022, last updated on 9 Nov 2022.
est. 50 minutes
Equipment
Barbell
Dumbbell
Bands (loops)
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
Cat/Cow Lower Back Stretch
30 sec
Sink chest to the floor, lift upper back to the roof
Sink chest to the floor, lift upper back to the roof
Superset of 3 sets
dumbbell chest press
12
Push Ups (all variations)
12
Rest for 60 sec
Repeat new set
Superset of 3 sets
Cable Lat Pullover
12
Lat Pull Down
12 (underhand)
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 for 60 sec
Repeat new set
Superset of 3 sets
DB Arnold Press
15
Landmine Rotation
30 total
Paloff Press
10 each way
1. For this exercise, set the rollers at shoulder height.
2. You’re gonna be focusing on your abdominals even though your arms will be moving.
3. Have a nice soft knee bend and have a quiet body or a still body where you’re not moving.
4. With your side to the cable, grab the handle with both hands.
5. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
6. Align outstretched arm with cable. Pull the cable into your chest. Then, press the cable away. You core should be tight and engaged.
7. Repeat.
1. For this exercise, set the rollers at shoulder height.
2. You’re gonna be focusing on your abdominals even though your arms will be moving.
3. Have a nice soft knee bend and have a quiet body or a still body where you’re not moving.
4. With your side to the cable, grab the handle with both hands.
5. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
6. Align outstretched arm with cable. Pull the cable into your chest. Then, press the cable away. You core should be tight and engaged.
7. Repeat.
Rest for 60 sec
Repeat new set
Superset of 3 sets
Barbell Curl
10
Barbell Curl with Band Resistance
10 (empty barbell)
Rest for 60 sec
Repeat new set
Superset of 3 sets
Overhead Rope Tricep Extension
15
Weighted Sit Up
15
Rest for 60 sec
Repeat new set