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Friday 1/20/2023 Daily Gym: Upper Body Workout

If you do anything... become consistent. Keep showing up.

We can increase the intensity and the amount of weight you lift as you go. But as motivation starts to fade, make showing up your number one priority.

2 things to check out: my latest podcast episode, Ben Barker Fitness Podcast, and my most recent blog post 11 Best DB Exercises for Building Lean Muscle.

*5-7 min of dynamic upper body stretches

*break into however many sets you need

*no band? sub 50 Rope Face Pulls

4 Sets:


*add weight each set

3 Sets:

8-12 Chin-Ups or 15 Reverse Grip Lat Pull-Downs

*control the descent of each rep

16 Minute AMRAP:

2,4,6,8,10,12,14... etc

Staggered Push-Ups (each side)

*amrap = as many reps as possible

*so, for 16 minutes rotate through the 3 exercises as many times as possible with proper form

*do 2 of each, 4 of each, 6 of each, 8 of each, 10, 12, 14, etc...

*on the push-ups and rows you will do 2 on each side, 4 each side, 6 each side, etc!

3 sets:

15 Lateral Raises (medium to heavy)

*done as a super set, 1 set of each, 3 times

*on the last set of each do as many reps as you can in a row with proper form

*5-7 min of upper body stretches

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