Upper Body 01

Home workout.

Level: beginner / intermediate / advanced

Time: 27 min.

Equipment: a mat, a pair of dumbbells, a loop band and a bench. You can substitute the equipment with the following: a pair of panties as the resistance band, a couple of water bottles or cans as weights, and a table or chair as a bench. Please make sure they are safe to use as they are not the optimal gym equipment. You don’t want to get hurt.


The workout

This workout is part of a suggested routine. To benefit the most from it I advise you follow it. Click here for routine 02.

This workout focuses on the upper body and is built of supersets. Every two exercises are partnered together. This creates more metabolic demand and allows more time under tension for one body part.

Complete the exercises in each superset. For the suggested given time for as many reps as possible (AMRAP), but don’t neglect your form. It is better to do less in perfect form than more out of form. Rest for the remaining time of the minute. Each superset is to be completed 3 times.


time

Beginners : 20 sec work / 40 sec rest

Intermediate : 30 sec work / 30 sec rest

Advanced : 40 sec work / 20 sec rest

Add 2 sec work each week.

On week 4 go back to your starting time.


the exercises

A1 - Dumbbell bench press AMRAP.

 
bench press 2.jpg
bench press 1.jpg
 

A2 - Single arm dumbbell row AMRAP each leg.

 
row 1.jpg
row 2.jpg
 

B1 - Seated arnold press AMRAP.

 
seated arnold press 1.jpg
seated arnold press 2.jpg
 

B2 - Band lat pull down AMRAP.

 
lat pull down 1.jpg
lat pull down 2.jpg
 

C1 - Plank hold.

 
plank.jpg
 

C2 - Sit up AMRAP.

 
sit up 1.jpg
sit up 2.jpg
 

D1 - Dumbbell bicep curl AMRAP.

 
bicep curl 1.jpg
bicep curl 2.jpg
 

D2 - Dumbbell skull crusher AMRAP.

 
skull crusher 1.jpg
skull crusher 2.jpg