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Tuesday 2/7/2023 Daily Gym: Upper Body Workout

Build that habit of showing up for yourself daily. It will pay dividends for the rest of your life!

Push the last set of each exercise today and don't be afraid to do a few extra reps if you've got it in the tank.

Upper Body Warm-Up (link)

*5-7 minutes of dynamic upper body stretches

2 set of 10 warm-up Bench Press

*1st set empty bar, 2nd set light

Bench Press 3x10

*do 3 sets of 10 reps.

*add weight each set

*try to use the same amount of weight as last week

*last set of 10 should be a struggle

3 sets:

6 DB Incline Flies + 12 DB Incline Bench Press

15 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

*increase weight from last week

14 minute AMRAP:

8 Chin-Ups or 12 Inverted Rows

12 DB Push-Ups

16 DB Push Press

12 Weighted Sit-Ups

*AMRAP = as many reps as possible

*Set timer for 14 minutes and rotate through the 4 exercises as many times as you can with proper form

3 sets:

12 heavy triceps push-downs

12 DB Upright Rows

20 Alt Arm DB Curls

*done as a superset, 1 set of each, 3 rotations

*on the last set of each, try to add a few extra reps or decrease the weight and knock out 15 extra reps

Upper Body Cool-Down (link)

*5-7 minutes of upper body stretches

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