Free workout, Week 18: Upper body maintenance

Ex.1 Kettlebell arm bar

3 sets of 8-10 reps each side. 45 sec – 1 min rest in between the sets

Ex.2 GHD reach & pull

3 sets of 5 reps each side. 45 sec – 1 min rest in between the sets

Ex.3 Wrist control

3 sets of 5 reps each side/each arm. 45 sec – 1 min rest in between the sets.

Ex.4 Superset

• Inclined neck curls, 8-10 reps
• Wall neck extensions, 8-10 reps

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

Ex.5 Tall kneeling windmill

3 sets of 5 reps each side. 1-2 min rest in between the sets.