Compound Sets Upper Workout

COMPOUND UPPER SETS 15reps x 3sets Lat pulldown. 120lb Ss. Reverse ez bb row. 90lb 15reps x 5sets *last set failure, drop set Stiff arm pulldown. 100, 70lb drop 15reps x 3sets Inc. Db press. 40, 45lb Ss. Machine assisted dip. 105lb 15reps x 5sets *last set failure, drop set Machine fly. 100, 70lb 15reps x 3sets Wide bb row. 50lb Ss. Dolphin pushups 15reps x 5sets *last set failure, drop set Governators db press. 10, 7.5lb 25reps x 3sets *last set failure, drop set Db kickback. 7.5, 5lb Bicep alternate db curls. 10, 7.5lb

Exercises

Set 1: 3 rounds

Weights: Moderate

Cable Lat Pull Down

15 reps

Transition

5 seconds

Weights: Moderate

Barbell Reverse Grip Rows

15 reps

Rest

20 seconds

Set 2: 4 rounds

Weights: Moderate

Medicine Ball Pullovers on Stability Ball

15 reps

Rest

10 seconds

Set 3: 1 round

Weights: Moderate

Medicine Ball Pullovers on Stability Ball

Reps until failure

Rest

10 seconds

Set 4: 1 round

Transition

30 seconds

Set 5: 3 rounds

Weights: Moderate

Incline Dumbbell Bench Press

15 reps

Transition

5 seconds

Elevated Chest Dips

15 reps

Rest

20 seconds

Set 6: 4 rounds

Weights: Moderate

Dumbbell Fly

15 reps

Rest

10 seconds

Set 7: 1 round

Weights: Moderate

Dumbbell Fly

Reps until failure

Rest

10 seconds

Set 8: 1 round

Transition

30 seconds

Set 9: 3 rounds

Weights: Moderate

Dumbbell Upright Rows

15 reps

Transition

5 seconds

Dolphin Push-Ups

15 reps

Rest

20 seconds

Set 10: 1 round

Rest

20 seconds

Set 11: 4 rounds

Weights: Light

Governators

15 reps

Rest

10 seconds

Set 12: 1 round

Weights: Light

Governators

Reps until failure

Rest

10 seconds

Set 13: 1 round

Rest

30 seconds

Set 14: 2 rounds

Weights: Light

Tricep Kickbacks

25 reps

Rest

10 seconds

Set 15: 1 round

Weights: Light

Tricep Kickbacks

Reps until failure

Rest

10 seconds

Set 16: 2 rounds

Weights: Light

Isometric Bicep Curls

25 reps

Rest

10 seconds

Set 17: 1 round

Weights: Light

Isometric Bicep Curls

Reps until failure

Rest

10 seconds

Set 18: 1 round

Rest

10 seconds

Overhead Stretches

15 seconds

Shoulder Stretches

15 seconds

Tricep Stretches

15 seconds

Bicep Stretches

15 seconds

Chest Openers

15 seconds

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52 mins 32 secs, Intense

2 Arm Push Pull Upper Body

32 mins 5 secs, Moderate

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