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Description

The Upper Body Annihilation Workout is exactly what it sounds like — a POWER PUSH upper body workout that aggressively attacks the chest, triceps and shoulders.  Chisel out that marble.


Exercises

Set 1: 2 rounds
Right Arm Kettlebell Swings
Weights: Moderate
Right Arm Kettlebell Swings
25 reps
Rest
Rest
30 seconds
Left Arm Kettlebell Swings
Weights: Moderate
Left Arm Kettlebell Swings
25 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
12 reps
Rest
Rest
20 seconds
Bench Dumbbell Fly
Weights: Heavy
Bench Dumbbell Fly
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
12 reps
Rest
Rest
20 seconds
Dumbbell Fly
Weights: Heavy
Dumbbell Fly
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Bench Skull Crusher
Weights: Heavy
Bench Skull Crusher
12 reps
Rest
Rest
20 seconds
Split Stance Barbell Shoulder Press
Weights: Heavy
Split Stance Barbell Shoulder Press
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Barbell Clean and Press
Weights: Heavy
Barbell Clean and Press
12 reps
Rest
Rest
20 seconds
Dumbbell Upright Rows
Weights: Heavy
Dumbbell Upright Rows
12 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Bench Dips
Bench Dips
20 reps
Rest
Rest
30 seconds
Push-Ups
Push-Ups
20 reps
Rest
Rest
30 seconds

Set 7: 3 rounds
Dumbbell Front Raises
Weights: Heavy
Dumbbell Front Raises
12 reps
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Weights: Heavy
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
1 minute

Set 8: 3 rounds
Weights: Moderate
Rope Tricep Push Down
15 reps
Rest
Rest
1 minute

Set 9: 1 round
Down Unders
Down Unders
Reps until failure


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