UPPER BODY — CHEST/SHOULDERS/BACK
* Remember to add DB’s if you feel comfortable with the movement, otherwise stick to your own bodyweight!
** Remember to always start with a warm up before you begin (5-10 mins) & finish with a cool down and stretch after your strength session.
SUPERSET #1: 3 sets of 8 reps *goal is to up your weight each set once mastering form
A1) BARBELL or DB UNDERHAND ROWS
A2) BARBELL or DB CHEST PRESS
SUPERSET #2: 3 sets of 8 reps
B1) CHIN UP or RENEGADE ROWS
B2) ALTERNATING INCLINE CHEST PRESS *flat if no incline bench
SUPERSET #3: 3 sets
C1) SEATED ARNOLD PRESS 8 REPS
C2) PUSH UPS 10 REPS
FINISHER: 5x5x5 (5 rounds, 5 exercises, 5 reps of each)
20 seconds work, 10 seconds rest
Inchworms +/- push up 5 total
Plank pendulum 5 per side
SA tricep kickbacks 5 per side
DB standing SA strict press 5 per side
Seated OH tricep extensions 5 total
DONE ✔️
Exercise Demos
WARM UP FOLLOW ALONG
UNDERHAND ROWS
CHEST PRESS
CHIN UPS
RENEGADE ROWS
ALTERNATING INCLINE PRESS
ARNOLD PRESS
PUSH UPS
INCHWORMS +/- PUSH UP
PLANK PENDULUM
SA TRICEP KICKBACK
SA STRICT PRESS
SEATED OH TRICEP EXTENSIONS
