Start a new year with this intense upper body workout.
- Bench press, 3 to 6 reps
- 60 sec break
- Elastic band Push-ups, 8 to 12 reps
- 30 sec break
- Push-ups, until failure
- 120 sec break
- Pull-ups, close to failure (leave 2 to 3 reps “in the bank”)
- 60 sec break
- Elastic band bent over row, 8 to 12 reps
- 30 sec break
- Body row, until failure
- 120 sec break, go back to no. 1
Repeat this sequence 3 to 5 times and you are done.
Bench press

- Arch your back and squeeze your glutes
- Push your heels into the floor
- Fill your lungs with air in top position
- Slowly lower the bar until it touches your lower chest
- Exhale while pushing the bar back in top position
Elastic band push-ups & regular push-ups (without band)
- Heels – hips – shoulders in straight line
- Activate your core muscles and glutes
- Hold your lower back flat (don’t arch it)
- Slowly descend while breathing in
- Ascend wile breathing out
Pull-ups

- Bottom position – fully extend your arms
- Bottom position – Inhale and pull with your shoulder blades first
- Follow up with your arms and push your chest toward the bar
- Top position – Pull your shoulders back (away from ears) and push your chest forward.
- Slowly descend t a bottom position
Elastic band bent over row

- Push your chest forward and slightly arch your back
- Pull with your shoulder blades first, then follow up with the arms
- Pull your shoulders back and down, away from ears
- Inhale on the bottom or while pulling
- Exhale while going down with your hands
Body row

- Push your chest forward and slightly arch your back
- Pull with your shoulder blades first, then follow up with the arms
- Pull your shoulders back and down, away from ears
- Inhale in bottom position or while pulling
- Exhale on the way down
Peace,
Your S4H