Upper body workout

Start a new year with this intense upper body workout.

  1. Bench press, 3 to 6 reps
  2. 60 sec break
  3. Elastic band Push-ups, 8 to 12 reps
  4. 30 sec break
  5. Push-ups, until failure
  6. 120 sec break
  7. Pull-ups, close to failure (leave 2 to 3 reps “in the bank”)
  8. 60 sec break
  9. Elastic band bent over row, 8 to 12 reps
  10. 30 sec break
  11. Body row, until failure
  12. 120 sec break, go back to no. 1

Repeat this sequence 3 to 5 times and you are done.

Bench press

Bench press
Bench press

 

  1. Arch your back and squeeze your glutes
  2. Push your heels into the floor
  3. Fill your lungs with air in top position
  4. Slowly lower the bar until it touches your lower chest
  5. Exhale while pushing the bar back in top position

 

Elastic band push-ups & regular push-ups (without band)

 

  1. Heels – hips – shoulders in straight line
  2. Activate your core muscles and glutes
  3. Hold your lower back flat (don’t arch it)
  4. Slowly descend while breathing in
  5. Ascend wile breathing out

 

Pull-ups

Pull up
Pull up

 

  1. Bottom position – fully extend your arms
  2. Bottom position – Inhale and pull with your shoulder blades first
  3. Follow up with your arms and push your chest toward the bar
  4. Top position – Pull your shoulders back (away from ears) and push your chest forward.
  5. Slowly descend t a bottom position

 

Elastic band bent over row

Bent over row
Bent over row

 

  1. Push your chest forward and slightly arch your back
  2. Pull with your shoulder blades first, then follow up with the arms
  3. Pull your shoulders back and down, away from ears
  4. Inhale on the bottom or while pulling
  5. Exhale while going down with your hands

 

Body row

Body row
Body row

 

  1. Push your chest forward and slightly arch your back
  2. Pull with your shoulder blades first, then follow up with the arms
  3. Pull your shoulders back and down, away from ears
  4. Inhale in bottom position or while pulling
  5. Exhale on the way down

 

Peace,

Your S4H