Upper Body Workout - Difficulty: Beginner

Perform a general warmup or your own warmup before beginning.

Neutral Grip DB Bench Press

 Band Row Pronated Grip

• 3-4 sets
• 8-12 reps
• 70-85% 1RM
• 30 sec - 1min rest between sets (bench -> pull -> rest -> repeat)

Supinated Bent Over Row (Back Angle)

Supinated Bent Over Row (Side Angle)

Overhead press (keep in mind my head sits a little too far forward due to my posture, most people will not look like this)

• 3-4 sets
• 8-12 reps
• 70-85% 1RM
• 30 sec - 1min rest between sets (bench -> pull -> rest -> repeat)

Pulling the elbows back towards your head engages
the triceps more

Lying Tricep Extension

• 2-3 sets
• ~75% 1RM
• 12 first set
• AMRAP last two sets
• 30 sec - 1min rest between sets (triceps -> curl -> rest -> repeat)

DB Curl

Don't rock back and forth too much