UPPER BODY — CHEST/SHOULDERS/BACK
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.
*It is the LAST WEEK of this strength build — so I highly encourage you to INCREASE your weight this week, as always, stick to your own bodyweight if you are a beginner exerciser or don’t feel quite comfortable with the movements just yet!
SUPERSET #1: 3 sets of 6 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 6 reps
B1) CHIN UPS or RENEGADE ROWS
B2) ALTERNATING INCLINE DB CHEST PRESS per side *flat if no incline bench
SUPERSET #3: 3 sets
C1) SEATED ARNOLD PRESS 6 REPS
C2) PUSH UPS 12 REPS
FINISHER: 30 seconds of work/20 seconds rest each exercise, 3 rounds
PLANK UPDOWNS
PLANK ROCKS
SHOULDER TAPS IN BEAR POSITION
FOOT PLANTED MOUNTAIN CLIMBERS
PLANK DUMBBELL REACH
ROLLING TRICEP EXTENSIONS
DONE ✔️
Exercise Demos
WARM UP FOLLOW ALONG
UNDERHAND ROWS
CHEST PRESS
CHIN UPS
RENEGADE ROWS
ALTERNATING INCLINE PRESS
ARNOLD PRESS
PUSH UPS
PLANK UP DOWNS
PLANK ROCKS
SHOULDER TAPS BEAR POSITION
FOOT PLANTED MOUNTAIN CLIMBERS
PLANK AND DB REACH
ROLLING TRICEP EXTENSIONS
