WEEK 2 DAY 3: UPPER BODY

WEEK 2 DAY 3: UPPER BODY

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WEEK 2 DAY 3: UPPER BODY
  • BARBELL BENT OVER ROW (4x10)

    Grab the barbell with an overhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

    Beginner: Try just the bar first or dumbbells
    Intermediate: 10-20lb plates on each side of the barbell 

    Advanced: 25-35+lb plates on each ...

  • SINGLE x DOUBLE SHOULDER PRESS (4x10)

    Start seated, with dumbbells in hands, arms bent at a 90 degree angle. Engage your core & perform a single arm shoulder press on each side, then a regular shoulder press with both arms at the same time, that is 1 full rep!

    Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells 
Advanced: 20-3...

  • HAMMER CURL x REGULAR CURL (4x8)

    Hold the dumbbells by your sides, keep your palms face inward toward your body as you curl into a hammer curl, return, then perform a regular curl as you rotate your wrists from the bottom to have you palms facing your shoulders at the top. That is 1 full rep!

    Weight Recommendations:

    Beginner: ...

  • CHEST FLIES (4x12)

    Lay back on a bench with knees bent and feet on the floor or on the bench, slight arch in back. Start with the dumbbells above your chest- extended but not totally locked out.

    Your palms are facing each other, lower the dumbbells down by your sides until they are about chest level, then in an “...

  • CABLE TRICEP PUSHDOWN (EXTENSION) (4x12)

    Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!

    Beginner: 10-15lbs
    
Intermediate: 20-35lbs 

    Advanced: 40-60+lbs

    *Modification: do tricep extensions with dumbbells

  • SUPERSET: PUSHUPS + FRONT RAISES

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations/ Modifications:

    -For the pushups, you can do regular or on your knees!
    -For front raises:
    Beginner: 5-10lbs
    Intermediate: 12-20lbs
    Advanced: 20-40lbs

  • CORE FINISHER

    If you wish to do it on your own, here are the exercises:

    Finisher Circuit: 2 rounds (45sec. / 20sec. rest)

    - Plank Up downs
    - Russian Twists
    - Flat situps
    - Dead Bugs