Upper Body Volume + HIIT
Regular workout
Created by Danny Kennedy on 10 Jul 2023, last updated on 10 Jul 2023.
est. 1h 6m
Equipment
Barbell
Medicine ball
Bands (loops)
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
8 each side
Reach under as far as you can, open up to the roof
Reach under as far as you can, open up to the roof
Incline DB Chest Press
3 sets x 15
Rest 90 sec between sets
Push Ups (all variations)
2 sets x 45 sec each
Rest 60 sec between sets
Lat Pull Down
3 sets x 15
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 60 sec between sets
Superset of 3 sets
seated cable row
12 (underhand grip, pull elbows low)
Barbell Curl with Band Resistance
12 (light band)
Rest for 60 sec
Repeat new set
Superset of 3 sets
DB Lateral Raise
10
Plate Front Raise
10
Single Arm Landmine Press
10 each arm
Landmine Rotation
10 each way
Rest for 90 sec
Repeat new set
SA Tricep Kickback
3 sets x 15 each arm
Rest 60 sec between sets
Superset of 5 sets
Ski Erg
25,20,15,10,5 calories (going down 5 cals each set)
Deadball Slam
25,20,15,10,5 (going down 5 reps each set)
Rest for 45 sec
Repeat new set