Training Program

Upper Body (double up)

Regular workout

Regular workout

Created by Danny Kennedy on 27 May 2023, last updated on 27 May 2023.

est. 55 minutes

Pec/Shoulder Stretch
60 sec, each side
Relaxed hand, thumb to the roof, rotate away from the band
Lat Stretch
60 sec, each side
Relaxed grip
Shoulder Mobility Stretch
60 sec, each side
Relax hand, let the band stretch you out, come out of this one slowly
Superset of 3 sets
Lat Pull Down
10 (wide grip)
Relaxed grip, stretch at the top, retract shoulder blades, pull with the elbows, stop when bar is at the chin
Incline Bench DB Row
10 (neutral grip)
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
Incline DB Chest Press
10
Push Ups (all variations)
10 (weighted if possible) - choose one variation
Rest for 90 sec
Repeat new set
Superset of 3 sets
DB Lateral Raise
18 (6 reps from legs to hips, 6 reps from legs to below shoulders, 6 reps from legs to above shoulders)
Cable Rope Facepull
12
Rest for 90 sec
Repeat new set
Superset of 3 sets
Single Arm Landmine Press
10 each arm
Landmine Rotation
20 total
Rest for 90 sec
Repeat new set
Superset of 3 sets
Incline Bench DB Curl
20,15,10 (one set of each)
Cable Rope Tricep Pushdown
20,15,10 (one set of each)
Rest for 90 sec
Repeat new set

Pec/Shoulder Stretch

Relaxed hand, thumb to the roof, rotate away from the band

Lat Stretch

Relaxed grip

Shoulder Mobility Stretch

Relax hand, let the band stretch you out, come out of this one slowly

Lat Pull Down

Relaxed grip, stretch at the top, retract shoulder blades, pull with the elbows, stop when bar is at the chin

Incline Bench DB Row

Relax grip, pull elbows back towards the hips, return to a fully stretched position

Incline DB Chest Press

Push Ups (all variations)

DB Lateral Raise

Cable Rope Facepull

Single Arm Landmine Press

Landmine Rotation

Incline Bench DB Curl

Cable Rope Tricep Pushdown

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