Upper Body Volume
Regular workout
Created by Danny Kennedy on 9 Dec 2022, last updated on 9 Dec 2022.
est. 57 minutes
Equipment
Dumbbell
Pec/Shoulder Stretch
60 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
60 sec, each side
Relaxed grip
Relaxed grip
Shoulder Mobility Stretch
60 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
6 each way
Reach under as far as you can, open up to the roof
Reach under as far as you can, open up to the roof
Cable Straight Bar Standing Lat Pull Down
2 sets x 15
Keep elbows high Let chest sink when arms are at the top Lift chest when arms are at the bottom
Keep elbows high Let chest sink when arms are at the top Lift chest when arms are at the bottom
Rest 90 sec between sets
Superset of 3 sets
Lat Pull Down
10 (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
SA Row
10 each arm
Rest for 90 sec
Repeat new set
Superset of 3 sets
Incline DB Chest Press
10 each side (both dumbbells start at the top,
alternate from side to side)
Cable Chest Fly (all variations)
10 (high to low)
Rest for 90 sec
Repeat new set
Superset of 3 sets
DB Lateral Raise
20
Single Arm Cable Reverse Fly
15 each side
DB Arnold Press
10
Rest for 90 sec
Repeat new set
Superset of 4 sets
Seated Dumbbell Hammer Curl
20,20,10,10 *1 set of each rep range
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
SA Tricep Kickback
20,20,10,10 *1 set of each rep range
Rest for 90 sec
Repeat new set