UPPER BODY — CHEST, SHOULDERS, back & ARMS
Week 4!!!! For the love of carbs, up those weights *it’s only 6-8 reps, you can do anything for 6-8 reps 😉
TRISET #1: BACK & BICEPS
3 sets of 6-8 reps *goal is to up your weight each set once mastering form
A1) SA Bent over rows 6-8 reps per side *hold on to bench, chair, etc. for support
A2) SA bent over rear delt flys *6-8 reps per side
A3) Alternating hammer curls *6-8 reps per side
SUPERSET #1: CHEST
3 sets of 6-8 reps
B1) SA bench press *CAN keep one DB in the air the entire time for challenge
B2) Hand release push ups *remember your incline/knees are an option if needed!
TRISET #2: SHOULDERS & TRICEPS
3 sets of 6-8 reps
C1) Seated SA shoulder press *6-8 reps per side keep one DB in air the entire time for extra challenge
C2) SA front raises *6-8 reps per side
C3) Seated OH tricep extensions
CHEST FLY FINISHER: pick a light weight, 2 rounds of:
10 reps chest flys
10 reps SA chest flys *RIGHT
10 reps SA chest flys *LEFT
BICEP FINISHER: 1 round
Zottman curls — 1 minute
1 min rest
Bicep curl to hammer curl — 1 minute
1 min rest
21’s (no time cap — however long it takes you to do the 21 reps)
1 min rest
Hammer hold curls 30 seconds per side
DONE ✔️
Exercise Demos
WARM UP FOLLOW ALONG
SA BENT OVER ROW
SA BENT OVER REAR DELT FLY
ALTERNATING HAMMER CURL
CHEST FLYS
SA DB CHEST PRESS
HAND RELEASE PUSH UPS
SEATED SA SHOULDER PRESS
SA FRONT RAISES
SEATED OH TRICEP EXTENSIONS
SA CHEST FLY
ZOTTMAN CURLS
BICEP CURL TO HAMMER CURL
21’S
HAMMER CURL HOLDS
