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Friday 2/24/2023 Daily Gym: Upper Body Workout

Last day of this workout phase... which means, new workout phase starts Monday 2/27!!!


Let's finish strong today and crush this workout. On the 40-30-20-10 workout below, remember form comes first!


2 things to check out: my latest podcast episode, Ben Barker Fitness Podcast and my most recent blog post "Just Starting: Overcoming Paralysis by Analysis."


*5-7 min of dynamic upper body stretches


4 Sets:

*the first 2 sets are basically warm-up sets, then build to heavy 15 on each


4 Sets:

15 Heavy Lat Pull-Downs

*for the lateral raises it's 8 reps in each hand position = 24 total reps each set (light weight)


40-30-20-10

Do 40 of each, 30 each, 20 each, 10 each

*go light on the Push Press, keep the same weight throughout

*add weight to each set of seated row

*adding an extra set of 40 at the beginning


3 Sets:

12 Heavy Concentration Curls / arm

:30-:40 sec Hollow Hold

*Do this as a big superset, 1 set of each exercise, 3 rotations


Bonus (if you have time):

*march off 10 long paces

*walk back and forth with DB in left hand

*walk back and forth with DB in right hand

*repeat 3-5 times


I also dropped some dope new shirts in my shop!


*5-7 min of upper body stretches

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