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Description

Warmup, weightlifting and stretching for upper body workout.


Exercises

Set 1: 2 rounds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Straight Punches
Straight Punches
20 seconds
Rest
Rest
10 seconds
Quick Feet
Quick Feet
20 seconds
Rest
Rest
10 seconds
Arm Pumps
Arm Pumps
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Rest
Rest
45 seconds

Set 3: 3 rounds
Barbell Bent-Over Rows
1 minute

Set 4: 3 rounds
Tricep Kickbacks
Tricep Kickbacks
1 minute

Set 5: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute

Set 6: 3 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute

Set 7: 3 rounds
Tricep Extensions
Tricep Extensions
1 minute

Set 8: 3 rounds
Overhead Press
Overhead Press
1 minute

Set 9: 3 rounds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
1 minute
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
1 minute

Set 10: 1 round
Rest
Rest
45 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Chest Stretch
Chest Stretch
1 minute
Bicep Stretch
Bicep Stretch
1 minute
Tricep Stretches
Tricep Stretches
1 minute
Chest Openers
Chest Openers
45 seconds


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