upperbody workout #3

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
Row - 5 minutes

Row for 5-minutes at a steady pace.

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.

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.

World's Greatest Stretch x 5 (each side)

Start in the plank position. Step your right foot forward next to your right hand. Then reach your right hand towards the sky. Bring yourself back to plank position and repeat on the opposite side.

the workout

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

Accordion in HTML5

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.

Barbell Bent Over Row - 12, 10, 8, 6 & 4 reps

Hold the barbell with a pronated grip (palms facing down), with your feet shoulder width apart. Bend your knees until your back is straight and almost parallel to the floor (this is your starting position). Lift the barbell up towards your sternum, keeping your elbows tucked in and close to the body.

Pause and hold at the top of the movement, squeezing your back muscles. Slowly lower the barbell 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 Pull Overs x 10
Dumbbell Skull Crusher x 10
Dumbbell Bicep Curl x 10

 

Block 3 - This block is a conditioning finisher. Work as hard as you feel comfortable.

20 seconds work/ 10 seconds rest x 8

Accordion in HTML5
Burpee or Up Down (regression)

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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