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.
Band Assisted Chin Up
See below for alternative if you do not have a suitable bar to use.
6 reps - 4 sets - 120s rest
4 Second Eccentric Push Up
6 reps - 4 sets - 120s rest
Y-Shape Chest Fly
10 reps - 3 sets - SS with next exercise
Wide Elbow Bent Over Row
10 reps - 3 sets - 90s rest
Single Arm Dumbbell Row
10 reps e/s - 3 sets - 90s rest
Alternating Z Press
16 reps - 3 sets - 90s rest
Front Raise To Lateral Eccentric
15 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 the Band Assisted Chin Up if you don't have a pull up bar.
10 reps - 4 sets - 120s rest
Bench Press
This is an alternative to 4 Second Eccentric Push Ups.
6 reps - 4 sets - 120s rest
Cable Rear Delt Fly
This is an alternative to Wide Elbow Bent Over Rows.
10 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!
