Progressed Upper-Body Workout
WARM-UP CIRCUIT
Play out the activities all together with no rest between works out.
Arm circle
Perform 12 reps forward, at that point 12 reps in reverse.
1 set, 24 reps (no rest)
Standing middle bend stretch
1 set, 24 reps (rotating, 12 reps for every side, no rest)
Standing side twist stretch
Perform for 30 sec. per side.
1 set, 60 sec (no rest)
Cross-Body Toe Touch
1 set, 30 sec (no rest)
Hopping Jack
1 set, 30 sec
SUPERSET
Play out the activities all together with no rest among practices and close to 1 min. of rest between sets.
Machine shoulder press
5 sets, 15, 12, 12, 8, 6 reps (no rest)
Free weight head over to press
5 sets, 12 reps (rest 1 min. )
TRISET
Play out the activities all together with no rest among practices and close to 1 min. of rest between sets.
Free weight Bench Press – Medium Grip
5 sets, 12, 12, 12, 8, 8 reps (no rest)
EZ-bar skullcrusher-
5 sets, 12 reps (no rest)
Lying Windshield Wipers
5 sets, 12 reps (rotating, 6 reps for every side, rest 1 min.)
TRISET
Play out the activities all together with no rest among practices and close to 1 min. of rest between sets.
Joined Chin-Up
On the other hand, utilize a help machine.
3 sets, 12 reps (no rest)
Plunge
Then again, utilize a help machine.
3 sets, 12 reps (no rest)
Substituting hanging knee raise
3 sets, 24 reps (exchanging, 12 reps for every side, rest 1 min.)
TRISET
Play out the activities all together with no rest among practices and close to 1 min. of rest between sets.
Situated Row
3 sets, 12 reps (no rest)
Focus twist
3 sets, 12 reps (right side, no rest)
Focus twist
3 sets, 12 reps (left side, no rest)
Decay Plate Twist
3 sets, 30 reps (substituting, 15 reps for every side, rest 1 min.)
TRISET
Play out the activities all together with no rest among practices and close to 1 min. of rest between sets.
Plate Hyperextension
Play out a dropset of 10 extra reps after the last set.
3 sets, 15 reps (no rest)
Standing face pull
Perform with a 2-sec. hold.
3 sets, 12 reps (no rest)
Overhead Triceps Extension
Play out a dropset of 10 extra reps after the last set.
3 sets, 12 reps (rest 1 min. )
Chill Off CIRCUIT
Play out the activities all together with no rest between works out.
Board Reach
Drop to knees if essential.
1 set, 30 sec (no rest)
Hand-On-Wall Stretch
1 set, 15 sec (right side, no rest)
Hand-On-Wall Stretch
1 set, 15 sec (right side, no rest)
Rear arm muscles Stretch
1 set, 15 sec (right side, no rest)
Rear arm muscles Stretch
1 set, 15 sec (left side, no rest)
Jawline To Chest Stretch
1 set, 30 sec (no rest)
One Arm Against Wall
1 set, 15 sec (right side, no rest)
One Arm Against Wall
1 set, 15 sec (left side, no rest)
Cross-Body Toe Touch
1 set, 30 sec
Play out the activities all together and practice this Upper-Body Workout and watch your muscles grow.
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