upperbody workout #1

Ready to build upper body 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 get started! Click on each exercise to see a demonstration:

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Row - 5 minutes

Row for 5 minutes at a steady pace.

Banded Pull Apart x 15

Hold a band out in front of you (you can find these in club), 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 Warm Up x 10 (each side)

Attach the resistance band to a secure anchor at belly button height. Grab it with your outside hand, then pull towards your stomach. Slowly release back to the starting position. 

Walk Out x 5

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

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

This workout is split into three blocks.

Duration: 25-30 mins | Level: Intermediate | Equipment: Barbell/Dumbbell
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Block 1

In this block you will do 5 sets. You will start on 12 reps then reduce by 2 reps each time until you get to 4 reps. Rest for 2 minutes between sets.

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.

Barbell Bench Press - 12, 10, 8, 6 & 4 reps

  • Lying down on a bench, position yourself so that your eyes are in line with the barbell.

  • Grip the barbell taking a grip a little wider than shoulder width.

  • Unrack the barbell and hold it straight above you.

  • Start the reps by lowering the barbell in line with your mid chest making sure you keep your elbows tucked in.

  • Lower the barbell until it is nearly touching your chest.

  • Push through your arms, chest, and feet as you lift the barbell back up

    • Block 2 - Perform these exercises as many times as possible in 10 minutes, rest when needed.
    Note: Weights for this do not have to be too heavy, focus on quality reps.

    Lateral Raise x 15

  • Keep your back straight as you lift the dumbbells out to your side with a slight bend at your elbows, keeping the weights higher than your forearms.

  • Lift until your arms are parallel to the floor then slowly lower to the start position.

    • Front Raise x 15
    Butterfly Sit Up x 15

     

    block 3 - This block is a conditioning finisher

    Duration: 4-minutes.

    Work as hard as you feel comfortable.

    20 Seconds Work / 10 Seconds Rest x 8  

    Accordion in HTML5
    Rogue Echo Bike

    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
    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.

    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.

    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.

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