Friday 1/27/2023 Daily Gym: Upper Body Workout
Finish the week STRONG! I love Friday workouts. Such a great way to close out the week.
Corny saying but, "Don't let your weekend become your weak end." Make sure to be active over the weekend by going on a walk or doing some yoga, properly hydrate, and get in some healthy meals!
2 things to check out: my latest podcast episode, Ben Barker Fitness Podcast, and my most recent blog post Structuring Workouts for Maximum Gains.
*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
12-10-8-15+
*do 12 of each, 10 each, 8 each, then decrease the weight and do a "burnout" set of 15+
*superset
*add weight each set
3 Sets:
15 DB Z Press (Arnold variation)
8-12 Chin-Ups or 15 Reverse Grip Lat Pull-Downs
*control the descent of each rep
Tester Workout RETEST
12 Minute AMRAP:
3,6,9,12,15, etc
*amrap = as many reps as possible
*so, for 12 minutes rotate through the 3 exercises as many times as possible with proper form
*do 3 of each exercise, 6 of each, 9 each, 12, 15, etc....
*Beat your score from week 1
*if you watch the push-up video, we are aiming for "textbook" reps
3 sets:
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
*5-7 min of upper body stretches