Tuesday 1/31/2023 Daily Gym: Upper Body Workout

Last day of January! Are you still actively chasing your goals?

February is tough. Motivation starts to fade. Don't give up and keep showing up.

Your consistency will pay off!

Upper Body Warm-Up (link)

*5-7 minutes of dynamic upper body stretches

2 set of 8 warm-up Bench Press

*1st set empty bar, 2nd set light

Bench Press 3x8

*do 3 sets of 8 reps.

*add weight each set

*last set of 8 should be a struggle

3 sets:

8 DB Incline Flies + 12 DB Incline Bench Press

12 DB Incline Chest Supported Rows

*do db flies and incline presses with the same weight, do the 8 flies directly into 12 presses

*do these exercises as a superset

Tester Workout

12 minute AMRAP:

5 Chin-Ups or 10 Inverted Rows

10 DB Push-Ups

15 DB Push Press

20 V-Ups

*AMRAP = as many reps as possible

*Set timer for 12 minutes and rotate through the 4 exercises as many times as you can with proper form

*record how many rounds you get as we will retest this is week 4

3 sets:

12 heavy triceps push-downs

12 DB Upright Rows

16 Alt Arm DB Curls

Upper Body Cool-Down (link)

*5-7 minutes of upper body stretches