Tuesday 2/28/2023 Daily Gym: Upper Body Workout

The goal today is to lift some heavy weights! Push yourself but aim for proper form on each rep.

Pushing ourselves and increasing the weights we lift places new demands on the muscle and allows up to continue seeing progress.

Upper Body Warm-Up (Link)

*5-7 min of dynamic upper body stretches

4 Sets:

10 DB Bench Press

*rest 60-90 sec between sets

*increase weight each set

3 Sets:

5-8 Pull-Ups (slow descent)

*60-90 sec rest between set

*use a band for assistance if needed or sub Lat pull-downs (ideally aim for a pull-up)

4 Rounds for Time:

10 DB Floor Press

10 Stagger Stance Row (per arm)

10 Single Arm DB Push Press (per arm)

10 Single Arm Upright Row (per arm)

20 Runners

*4 rounds through the 5 exercises. Aim for a heavy load. Move with purpose but quality reps is the ultimate goal.

3 Sets:

15 Rope Face Pulls

12 Triceps Push-Downs

12 Z-Curls

Optional Burn out:

Tabata Push-Ups

8 sets 20 sec work/ 10 sec rest

I also dropped a dope new shirt in my shop!

Upper Body Cool-Down (Link)

*5-7 min of upper body stretches