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Tuesday 1/17/2023 Daily Gym: Upper Body Workout

If you consistently get in 4 workouts per week, track your protein intake, hydrate, get some sunlight, and get ample sleep, you will be a machine!!!


It might sound like a lot but it's not. Start small and add as you go.


Let's work!


*5-7 minutes of dynamic upper body stretches


2 set of 5 warm-up close grip bench press

*1st set empty bat, 2nd set light


*do 4 sets of 4 reps.

*add weight each set

*increase weight from last week


12-10-8-15+

*do 12 reps, add weight, 10 reps, add weight, do 8 reps heavy!

*after the set of 8, decrease the weight, and do a challenging set of 15 reps or more

*30-60 sec of rest between sets

*start heavier than last week


12-10-8-15+

*do 12 reps, add weight, 10 reps, add weight, do 8 reps heavy!

*after the set of 8, decrease the weight, and do a challenging set of 15 reps or more

*30-60 sec of rest between sets

*start heavier than last week


Tester Workout Prep

12-minute EMOM:

3: Sit-Ups (weighted with 5-10 lbs)

*emom = every minute on the minute

*so for 12 minutes rotate through the 3 exercises

*do each exercise for 60 sec, immediately switching to the next

*4 rotations through the 3 exercises

*if your gym doesn't have rings or a TRX for suspension rows sub an inverted row. Make sure your body weight is supported against the rack


3 Sets:

*do this as a superset

*do 1 set of each exercise, 3 rotations


Do 30 reps with a medium weight, add weight, do 20 reps, add weight and finish with 10 heavy reps


*5-7 minutes of upper body stretches

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