upperbody workout #4

Ready to build strength? We'll guide you through a series of easy-to-follow workouts to help you get the most out of your time on the gym floor. You've got this.

the warm up

Don't forget to warm up before you start! Click each exercise to see a demonstration:
Accordion in HTML5
Shoulder mobility x 5
Banded Pull Apart x 10
Banded Rotator Cuff x 10 (each side)
World's Greatest Stretch x 5 (each side)
Push ups x 10

the workout

Duration: 45-60 mins | Level: Intermediate  | Equipment: Barbell/Dumbbell

 

Accordion in HTML5

Exercise 1 - Rest for 2.5 mins in between each set.

The goal of this workout is to lift heavier weights with the barbell exercises, and then light to moderate weights on the dumbbell and bodyweight accessories. So we'll start the workout with strength and finish with endurance.

Barbell Bench Press – 8 reps x 4 sets

Exercise 2 - Rest for 1.5 mins in between each set

Barbell bent over row – 10 reps x 3 sets

Exercises 3 & 4 - Superset (one straight into the next, no rest)

Repeat for x 3 sets, rest for 1 min in-between sets.

Single Arm Dumbbell Row - 8 x reps each side
Push ups x 10

 

Exercises 5, 6 & 7 - Circuit - Perform as a circuit for 3 rounds. Rest for 45 seconds in between each round.

Accordion in HTML5
Tri-cep Dips x 12
Dumbbell Bent Over Rear Delt x 12
Dumbbell Bicep Curl x 12

the cool down

Cooling down is just as important as the warm up. It can help to prevent injuries and regulate blood flow. Follow these simple moves to end on a high: 

Accordion in HTML5
Tri-cep Stretch

Standing with your feed shoulder width apart, hold on to your left elbow with your right hand as you lift it straight up and pull your left elbow towards your head. Hold for 15 seconds then switch sides.

Thread The Needle

Get into the table top position on all fours. Make sure your back is flat as you hold your weight on your right hand and slowly guide your left arm underneath your right. Twist your spine as you reach your left arm further into the stretch.

Shoulder Stretch

Whilst standing, raise your right arm across the front of your body, with the upper arm coming in towards the chest. Place your left hand on the right elbow and pull the right arm further across the body.

Child's Pose

Come to your hands and knees, spreading your knees wide as you lean forward with your palms flat and stretched out wide.

 

If you need a hand with these exercises, please ask one of the team who will be happy to help.

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