Upper Body
Warm Up
Start your workout with this quick warm up!
Start your workout with this quick warm up!
Exercise Tutorials
This is where you learn the correct form for each of the exercises within this session.
This is where you learn the correct form for each of the exercises within this session.
Push Press With 3 Second Eccentric
10 reps - 4 sets - 120s rest
Feet Assisted Pull Up
See below for alternative if you do not have a suitable bar to use.
10 reps - 4 sets - 120s rest
Narrow Dumbbell Press With Pulse
10 reps - 4 sets - 120s rest
Wide Elbow Bent Over Row
12 reps - 3 sets - 90s rest
Renegade Row
16 reps - 3 sets - SS with next exercise
Dumbbell Tricep Extention
10 reps - 3 sets - 60s rest
Front Raise To Lateral Eccentric
10 reps - 3 sets - 90s rest
Gym Based Alternatives
If you have access to a more diverse range of equipment, these are alternatives that you're welcome to select.
If you have access to a more diverse range of equipment, these are alternatives that you're welcome to select.
Dumbbell Pull Over
This is an alternative to Feet Assisted Pull Up if you do not have a bar at home.
10 reps - 4 sets - 120s rest
Lat Pull Down - Chin Grip
This is a gym alternative to Feet Assisted Pull Up
10 reps - 4 sets - 120s rest
Cable Machine Face Pull
This is an alternative to Wide Elbow Bent Over Row
12 reps - 3 sets - 90s rest
Post Workout Stretch
Hopefully you have time to finish your workout with a post workout stretch!
Hopefully you have time to finish your workout with a post workout stretch!
