Upper - Heavy - (Barbell)

Intense Duration 53 minutes

Target Areas: Upper Body

Equipment: Barbell, Bench, Dumbbells

Added By Chris Brown

Exercises

Set 1: 1 round

❤️ Moderate (Zone 2)

Stretches for Workout Target

2 minutes

Rest

15 seconds

❤️ Moderate (Zone 2)

1 minute

15 seconds

45 seconds

20 seconds

45 seconds

45 seconds

Set 2: 4 rounds

Weights: Heavy

Push Presses

8 reps

Rest

45 seconds

Set 3: 3 rounds

Weights: Heavy

Barbell Shrugs

8 reps

Rest

30 seconds

Set 4: 1 round

Transition

45 seconds

Set 5: 4 rounds

Weights: Heavy

Barbell Bicep Curls

8 reps

Rest

45 seconds

Set 6: 1 round

Transition

1 minute

Set 7: 6 rounds

Weights: Heavy

Barbell Bench Press

8 reps

Rest

45 seconds

Set 8: 1 round

Transition

30 seconds

Set 9: 3 rounds

❤️ Very Hard (Zone 4)

Narrow Barbell Bench Press

15 reps

Rest

45 seconds

Set 10: 1 round

Transition

30 seconds

Set 11: 3 rounds

Weights: Heavy

Barbell Tricep Extensions

10 reps

Rest

45 seconds

Set 12: 1 round

Transition

30 seconds

Set 13: 4 rounds

Weights: Heavy

Dumbbell Fly on Bench

10 reps

Rest

30 seconds

Set 14: 1 round

Transition

30 seconds

Set 15: 4 rounds

Weights: Heavy

Alternating Incline Dumbbell Curls

10 reps

Rest

30 seconds

Set 16: 1 round

Transition

30 seconds

Set 17: 3 rounds

Weights: Heavy

Dumbbell Lateral Shoulder Raises

10 reps

Rest

30 seconds

Set 18: 3 rounds

Dumbbell V-Raises

10 reps

Rest

30 seconds

Set 19: 1 round

Transition

30 seconds

Set 20: 3 rounds

Tricep Dips

10 reps

Rest

30 seconds

Set 21: 1 round

❤️ Light (Zone 1)

Stretches for Workout Target

1 minute

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Exercises

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