Upper Body 03
Home workout.
Level: intermediate / advanced
Time: 30-35min.
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 03 .
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 sets and reps. Don’t neglect your form . It is better to do less in perfect form than more out of form. Rest 10 sec between the 2 exercises of the set and 60 sec between sets.
The exercises
A1 - Push up with time under tension 4 sets 6 reps.
A2 - Bent over lat pull 4 sets 15 reps.
B1 -Bent over row 4 sets 10-12 reps.
B2 - Seated over head press 4 sets 8-10 reps.
C1 - Around the world 3 sets 12 reps.
C2 - Lying skull crusher 3 sets 12 reps.
D1 - Single arm bicep rotation curls 3 sets 10 reps each side.
D2 - Weighted russian twist 3 sets 20-30 reps total.
