Free workout, Week 13: Upper body strength

WARM-UP:

 

Ex.1 SL arm hanging w/plate hold

1 set of 3x until failure each side.  

• The plate hold is there to add counter weight, and improve grip strength, so see if you have thick plates, otherwise feel free to use something else like a KB
• You wil perform 3 reps until failure
• So for example : hold weight right arm, hang with left arm, hold as long as you can, switch to the other side, and keep repeating until you have done 3x each side
• Feel free to add some rest in between
• It’s completely normal if at first, you can just hold for 5-10 sec, we will keep on working on this to improve your time

 

Ex.2 Superset

• FULL ROM sit ups, 10x
• Half kneeling rotations, 8 each side
• Front foot elevated side bends, 8 each side

2 sets back-to-back

 

WORKOUT

 

Ex.1 Chaos bench press

3 sets of 10 reps. 1- 2 min rest in between the sets

Slowly and controlled on the way down, explosive up and try to stabilize and control the chaos at the top

 

Ex.2 Superset

• BB row, 6 reps
• BB drop & catch, 10 reps

3 sets with 1-2 min rest in between the sets

For the BB drop & catch, if you don’t have a GHD machine, you can use a box or bench, and lock your legs under something stable like a table or your barbell on the rack

 

Ex.3 Side lying rear delt fly

3 sets of 10-12 reps each side with 1-2 min rest in between the sets

The reverse fly is very easy at the bottom and an absolute killer at the top. The muscle is only being challenged through a small part of the range and the weight you can use is limited by what you can handle at the top

 

That’s where the side lying rear delt fly comes into play. Key points:

• Biceps faces down towards the floor
• Let the arm come across your body
• Allow for a deep stretch at the bottom

 

Ex.4 Superset

• BB tricep extension, 10-12 reps
• Inclined bicep curls, 10-12 reps

3 sets with 30 sec - 1 min rest in between the sets.