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Friday 3/3/2023 Daily Gym: Upper Body Workout

Friday isn't the time to start coasting. Friday is the time to push and squeeze in another day of chasing excellence.

Other than crushing this workout, what can you do today to get closer to your goals?

PS Last Upper Body Tester workout today! Time the 21-15-9 workout to beat in week 4.

2 things to check out: my latest podcast episode, Ben Barker Fitness Podcast and my most recent blog post, "4 Steps to Reach Your Fitness and Life Goals."

Upper Body Warm-Up (Link)

*5-7 min of dynamic upper body stretches


DB Incline Bench

DB Chest Supported Rows

*do 12 DB Bench, then 12 rows, then 10 each, 8, etc

*rest as needed here, increase weight each set

3 sets:

12 DB Z Press

15 Reverse Grip Lat Pull-Down

Tester workout


Diamond Push-Ups

Pike Push-Ups

Box/ Bench Triceps Dips

DB Bent Row

*do 21 each exercise, 15 each, 9 each as quickly as possible with good form

*modify push-ups from knees if needed

*time and note how long this takes you to complete

3 sets:

16 Alt Arm DB Curls

12 DB Bent Lateral Raises

35 Toe Touches


10 min Cardio of Choice

Upper Body Cool-Down (Link)

*5-7 min of upper body stretches

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