Ultimate Upper Body Workout

This is week 2 of 8 for strength training. We're applying a 2 day split 4 days a week, one upper and one lower double time! In between day's we swim, cardio, yoga or rest. I recommend training a minimum of 2 days on and never more then 1 day off. Today's workout is heavy and we get to max out on the bench press. Enjoy!

** Super Set (no rest between sets)

Warm Up: Core & Chest

• Elliptical                                                 5 minutes
• Decline Full Set Ups                              3 sets 25 reps
• Flat Barbell Bench Press                        3 sets 10, 8, 6 reps

Round 1: Strength Chest

• Flat Barbell Bench Press                        3 sets  4, 2, 1 reps
• Shoulder Rotation                                  3 sets 10 reps

Round 2: Power Back

• Weighted Pull Ups                                4 sets 8, 6, 4, 2 reps

Round 3: Multi-Join Movement

• Clean & Press                                       4 sets 10, 8, 6, 4, 2 reps

Round 4: Blast Biceps

• Heavy Straight Bar Curls                      3 sets 10 reps
• Heavy Rope Push downs                      3 sets 10 reps  

Conditioning: Short Explosive Speed

• 40 Yard Sprints                                     10 - 12 Sprints 50% to 80% of Max

Cool Down: 5 Minute Stretch

• Hamstring
• Inter Thigh
• Lower Back
• Chest
• Shoulder
• Biceps

Try adding a high protein healthy Chili recipe to for extra energy in your workouts! Next blog....


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