upperbody workout #2

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:
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Cardio - 4 minutes

First start with 4-minutes at a steady pace on a Rogue Echo Bike or walk on a treadmill at an incline.

Banded Pull Apart x 15

Hold a band out in front of you, keeping your arms straight. Using an overhand grip, pull the band apart by squeezing your shoulder blades together. Slowly bring the band back to the start position.

Banded Rotator Cuff x 10 (each side)

Attach the resistance band to a secure anchor at belly button height. Stand perpendicular to the resistance band and grab it with your outside hand. Keep your elbow at your side then move the band away from your body by squeezing your shoulder blade in towards the middle of your back.

Shoulder Dislocate With Band x 10

Keeping your arms straight and chest up, lift the band in front of your body and above your head, then rotate until the band is behind you. With straight arms, pull the band back up overhead and in front of you, returning to the starting position.

Walk Out x 5

With your feet hip width apart, bend at the waist and slowly walk your hands forward on to a plank position and then back to standing.

the workout

Duration: 30 mins | Level: Intermediate  | Equipment: Barbell/Dumbbell/Weight plate

This workout is split into three blocks.

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Block 1 - The goal of this block is to increase your weight on every set.

Before you start your working sets, perform at least 3 warm up sets while you work up to the weight you want to use on the first set. Rest for 2 minutes between sets.

Strict Press (Barbell Shoulder Press) - 12, 10, 8, 6 & 4 reps

Position the bar on the front of your shoulders (between your chin and chest). Brace your core and push the bar up in a vertical line. Lean forward a little after the bar moves above your forehead. Slowly lower the bar back to the starting position.

Block 2 - Perform these exercises as many times as possible in 10 minutes. Rest when needed. Choose weights that challenge you.

Dumbbell Push Press x 15

Use a slight push through the legs and hips to drive the weights from shoulder to overhead.

Side Lunge x 10 (each side)
Reverse Lunge w/Dumbbell x 10 (each leg)

 

Block 3 - This block is a conditioning finisher.

45 seconds work/ 15 seconds rest x 3

Accordion in HTML5
Weight Plate Ground to Overhead

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.

 

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

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