Tuesday 3/7/2023 Daily Gym: Upper Body Workout

Do a few things today:

1: Crush this workout

2: Accomplish a task you have been putting off

3: Encourage someone else who is pursuing their fitness goals either online or at the gym. Read my article from last Friday on "Boosting Fitness Motivation with the Power of Words!"

Upper Body Warm-Up (Link)

*5-7 min of dynamic upper body stretches

5 Sets:

8 DB Bench Press

*rest 60-90 sec between sets

*increase weight each set

*increase weight from last week

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)

*on the last set try to tack on a few extra reps

4 Rounds for Time:

12 DB Floor Press

12 Stagger Stance Row (per arm)

12 Single Arm DB Push Press (per arm)

12 Single Arm Upright Row (per arm)

24 Runners

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

3 Sets:

15 Rope Face Pulls

12 Triceps Push-Downs

12 Z-Curls

*on the last set of triceps push-downs and z-curls, use a challenging weight and go until technical failure. (meaning stop when your form sucks)

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