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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.

Upper Body Warm-Up (Link)

*5-7 min of dynamic upper body stretches

100 Band Pull Aparts

*break into however many sets you need

*no band? sub 50 Rope Face Pulls

4 Sets:

15 DB Incline Bench Press

15 Bent Lateral Raises


*add weight each set

3 Sets:

12 DB Z Press (Arnold variation)

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)

Stagger Stance Rows (each side)

Toes to Bar or Hanging Leg Raise

*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:

8-10 Tempo Biceps Curls

20 Double DB Overhead Triceps Ext

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

Upper Body Cool-Down (Link)

*5-7 min of upper body stretches

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