Upper Body Strength + Core
Regular workout
Created by Danny Kennedy on 10 Dec 2023, last updated on 10 Dec 2023.
est. 53 minutes
Equipment
Cable
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
Pull Ups
2 sets x AMRAP
Rest 90 sec between sets
Lat Pull Down
3 sets x 10 (neutral grip)
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 90 sec between sets
BB bench press
4 sets x 5
Rest 90 sec between sets
Push Ups (all variations)
2 sets x AMRAP
Rest 90 sec between sets
Superset of 3 sets
Seated DB shoulder press
8
Cable Straight Bar Pushdown
8
Rest for 90 sec
Repeat new set
Superset of 3 sets
Reverse Pec Fly
10
Think about pulling your rear delts towards each other
Think about pulling your rear delts towards each other
Barbell Curl
21 (7 bottom, 7 top, 7 full)
Rest for 90 sec
Repeat new set
Plank
1 set x AMRAP
Brace abs and glutes.
Brace abs and glutes.
Rest 90 sec between sets