Gym - Upper Body Workout
Building on your recent push session, this workout balances chest and back development. We have specifically lightened the bench press load to focus on control and progressive muscle growth.
Warmup
(3)Rowing Machine
Maintain a steady pace to elevate your heart rate. Focus on driving with your legs and finishing the pull with your upper back.
Arm Circles
Perform large controlled circles to lubricate the shoulder joints. Do 10 circles forward and 10 circles backward.
Band Pull-Aparts
Hold a light resistance band in front of you and pull it apart by squeezing your shoulder blades together. Keep arms straight.
Main Workout
(8)Barbell Bench Press
Weight is total bar weight. Based on your feedback, we have reduced the weight to ensure smooth movement. Lower the bar slowly to your chest and press up with control.
Barbell Bent Over Row
Weight is total bar weight. Hinge at the hips with a flat back. Pull the bar toward your lower ribs, squeezing your shoulder blades at the top.
Incline Dumbbell Bench Press
Weight is per dumbbell. Set the bench to a 30-45 degree angle. Press the weights directly above your upper chest with a full range of motion.
Lat Pulldown
Weight is per side of the cable stack. Use a wide overhand grip. Pull the bar down to your upper chest while keeping your torso slightly leaned back.
Dumbbell Lateral Raise
Weight is per dumbbell. Lift the weights out to your sides with a slight bend in the elbows until they reach shoulder height.
Cable Face Pull
Weight is per side of the cable stack. Pull the rope toward your forehead, pulling the ends apart and flaring your elbows out to target the rear delts.
Triceps Rope Pushdown
Weight is per side of the cable stack. Keep your elbows tucked at your sides and extend your arms downward, pulling the rope ends apart at the bottom.
Dumbbell Bicep Curl
Weight is per dumbbell. Hold the dumbbells with palms facing forward. Curl the weights toward your shoulders without swinging your body.
Cooldown
(3)Cross-Body Shoulder Stretch
Pull one arm across your chest and hold to stretch the rear deltoid. Hold for 30 seconds per side.
Overhead Triceps Stretch
Reach one hand behind your head and use the other hand to gently push the elbow down. Hold for 30 seconds per side.
Child's Pose
Kneel on the floor, sit on your heels, and reach your arms forward on the ground to stretch the lats and lower back.