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 :) 

 

 

upper body

 

Exercise

Reps

Sets

Tempo

TUT

Rest

Load WK1

Load WK2

Load WK3

LOAD WK4

 

WARM UP ROUTINE - 20SEC EACH EXERCISE

-

1

-

-

0-60

       
 

 

 

 

 

 

 

       
A1

Decline Press Ups

10-15

3

2020

60

-

       
A2

Incline Press Ups

10-15

3

2020

60

-

       
A3

Press Ups – Drop Set to knees when you fail on toes

Failure

3

2020

-

-

       
A4

Bodyweight Mountain Climbers – Hard!!!

20sec 3 1010 20 60-90        
 

 

                 
B1

Towel Lat Pulldown

10

3

2121

60

-

       
B2

W / Y Raise

10

3

3131

80

-

       
B3

Reverse Snow Angel

10

3

3030

60

-

       
B4

Bodyweight Mountain Climbers – Hard!!!

20sec 3 1010 20 60-90        
 

 

                 
C1

Squat & Press with Backpack

10 3 20X1 30 -        
C2

Upright Row with Backpack

10

3

2011

40

-

       
C3

Lateral Raise

15

3

2011

60

-

       
C4

Bodyweight Mountain Climbers – Hard!!!

20sec 3 1010 20 60-90        
 

 

                 
D1

High To Low Plank – Reps per side

8

3

-

-

-

       
D2

Alternating Single Leg Speed Raise

30sec 3 1010 30 -        
D3

Dish Hold

45-60sec 3 - 60 60-90        

 

Additional Information

Program NOTES:

-


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

 

How it looks:

Slow, controlled lowering (3 seconds down) with a medium (2 second) pause at the bottom, fast return (1 second) and immediately (0 seconds) repeat the lift again.