Upper body home workout
Yesterday we had lower body, today we have an upper body workout to match!!
CLICK ON ANY OF THE EXERCISES TO GET A FULL VIDEO EXAMPLE
ENJOY :)
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upper body |
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Exercise |
Reps |
Sets |
Tempo |
TUT |
Rest |
Load WK1 |
Load WK2 |
Load WK3 |
LOAD WK4 |
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WARM UP ROUTINE - 20SEC EACH EXERCISE |
- |
1 |
- |
- |
0-60 |
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A1 |
Decline Press Ups |
10-15 |
3 |
2020 |
60 |
- |
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A2 |
Incline Press Ups |
10-15 |
3 |
2020 |
60 |
- |
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A3 |
Press Ups – Drop Set to knees when you fail on toes |
Failure |
3 |
2020 |
- |
- |
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A4 |
Bodyweight Mountain Climbers – Hard!!! |
20sec | 3 | 1010 | 20 | 60-90 | ||||
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B1 |
Towel Lat Pulldown |
10 |
3 |
2121 |
60 |
- |
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B2 |
W / Y Raise |
10 |
3 |
3131 |
80 |
- |
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B3 |
Reverse Snow Angel |
10 |
3 |
3030 |
60 |
- |
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B4 |
Bodyweight Mountain Climbers – Hard!!! |
20sec | 3 | 1010 | 20 | 60-90 | ||||
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C1 |
Squat & Press with Backpack |
10 | 3 | 20X1 | 30 | - | ||||
C2 |
Upright Row with Backpack |
10 |
3 |
2011 |
40 |
- |
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C3 |
Lateral Raise |
15 |
3 |
2011 |
60 |
- |
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C4 |
Bodyweight Mountain Climbers – Hard!!! |
20sec | 3 | 1010 | 20 | 60-90 | ||||
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D1 |
High To Low Plank – Reps per side |
8 |
3 |
- |
- |
- |
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D2 |
Alternating Single Leg Speed Raise |
30sec | 3 | 1010 | 30 | - | ||||
D3 |
Dish Hold |
45-60sec | 3 | - | 60 | 60-90 |
Additional Information
Program NOTES:
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How Tempo Works:
The numbers represent seconds.
3 2 1 0
First Number (3): Lowering / Eccentric Phase
Second Number (2): Pause
Third Number (1): Push Up / Concentric Phase
Fourth Number (0): Pause Before Next Rep