Tuesday 2/21/2023 Daily Gym: Upper Body Workout

What are you going today to get one step closer to your goals? Crushing your workout is an easy decision as you know this will move the needle!

PS this is week 4 and retest day. If you were here in week one beat your score in the AMRAP! If you're new, just crush the workout!

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 4x10

*do 4 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

4 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

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 and beat score from week 1!

4 sets:

12 Single Arm Reverse Grip Triceps Push-Downs (each)

12 DB Upright Rows

20 Alt Arm DB Curls

*done as a superset, 1 set of each, 4 rotations

*on the last set of DB curls do as many as you can until form starts to fail

Upper Body Cool-Down (link)

*5-7 minutes of upper body stretches