Upper Strength
Regular workout
Created by Danny Kennedy on 9 Dec 2022, last updated on 9 Dec 2022.
est. 1h 1m
Equipment
Body weight
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
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
Pull Ups
5 sets x 5 (weighted if possible, assisted if
necessary)
Rest 90 sec between sets
Incline Barbell Bench Press
4 sets x 8
Rest 90 sec between sets
Superset of 3 sets
Seated DB shoulder press
8
DB Lateral Raise
10
Rest for 90 sec
Repeat new set
Superset of 3 sets
seated cable row
8 (neutral grip)
Incline Bench DB Row
10 (elbows high and wide)
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
Rest for 90 sec
Repeat new set
Superset of 3 sets
Crossover Cable Pushdown
10 (1 second down, 4 seconds up)
Cable Straight Bar Bicep Curl
10 (1 second down, 4 seconds up)
Rest for 60 sec
Repeat new set
Lying Leg Raises
3 sets x 15
Rest 60 sec between sets