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Description

Day 1 workout focused on challenging the upper body. This workout can be done at home or at the gym depending on the equipment you have available. Don't be afraid to challenge yourself through ever rep.


Exercises

Set 1: 1 round
Jump Rope (Forward)
Effort: Vigorous
Jump Rope (Forward)
5 minutes

Set 2: 3 rounds
Barbell Incline Bench Press
10 reps
Mountain Climbers
Mountain Climbers
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
10 seconds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
10 reps
Kneeling Left Arm Rows
Kneeling Left Arm Rows
10 reps
Inverted Rows
30 seconds
Rest
Rest
10 seconds

Set 3: 2 rounds
Bicep Curls
Bicep Curls
10 reps
Single Arm Tricep Push-Ups
Single Arm Tricep Push-Ups
1 minute
Rest
Rest
10 seconds
Rotational Shoulder Press
10 reps

Set 4: 3 rounds
Diamond Push Ups
Diamond Push Ups
30 seconds
Rest
Rest
10 seconds
Chin Ups
Chin Ups
30 seconds
Rest
Rest
10 seconds
Push Ups on Stability Ball
Push Ups on Stability Ball
30 seconds
Rest
Rest
10 seconds
Pull-Ups
Pull-Ups
30 seconds
Rest
Rest
10 seconds
Bench Dips
Bench Dips
30 seconds
Rest
Rest
10 seconds
Handstand
Handstand
30 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Incline Jog on Treadmill
Effort: Moderate
Incline Jog on Treadmill
5 minutes


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