OR Upper Body #4

Dan Hafner

Choose this lift INSTEAD of Total Body #3. For full instructions click HERE.

Instructions:

  • Warm-Up: Start with some kind of 3-5 minute warm-up, whether it be performing the exercise with just bodyweight or very light weights to start, bodyweight mobility movements, walking, cycling, elliptical, etc.! See Warm-ups library HERE. 
  • Order: These movements are placed in a recommended order, but you can modify as needed. You can opt to do them individually (in a row) or circuits movements as desired. If you want to target a specific muscle group over others, start with that movement first. 
  • 30 minute version: perform one less set of each exercise as given.
  • ​Rest between sets: 45-90 sec for compound movements, 30-60 sec for single muscle movers.
  • Rep recommendations: Make sure to use weight that is challenging! You should be pushing through to get the specified # of reps for each movement. Some of the rep ranges given for these exercises are lower than you may be used to - this is to promote strength gains and you will want to aim for a heavy enough weight to reach that range and not more. You can opt to do more reps with a lighter weight though if that better suits your needs, and if you are a beginner you should aim for 8-12 reps of each movement. If you do not have access to heavier weights, then aim for higher reps as well. 

1. Circus Press
3 sets x 8-10 reps L/R


Form Tips: Start in a slightly staggered stance. One the side that the leg is back, place your DB in front of your foot and pick it up off the floor with palm facing in, rotating the DB to face out once up at your shoulder. From there press straight up. Slowly lower and return to start in the same way. 


2. Chin-ups
4 sets x 8-10 reps


Form Tips:
Chin-ups are performed with palms facing in and elbows remaining close to body - this activates the biceps and allows them to assist in the motion. Pull yourself up (or pull the band down) by bring elbows down and in, squeezing the shoulder blades and lats. Control the eccentric portion of the movement (don't allow yourself to lower or raise the band back up too fast) and allow your arms to go through the full range of motion all the way to straight before performing another rep.

Alternatively, you can work narrow grip banded or cable pull-downs (using the lat pull down bar with close grip and palms facing inward). Utilize the same form tips as mentioned above.


3. Cable Chest Flies 
Two hands / Single Cable / Single Banded
4 sets x 8-10 reps

 


Form Tips: Set the cable tower so your handles are above your shoulder height. Angle your elbows up and push the handles together, squeezing at the chest. Slowly release back until your elbows are just behind your shoulders. 
For single sided (cable or banded), take a staggered stance where the foot that is back is on the same side as the arm you are starting with (right foot back, handle or band in right hand). Bring your elbow back and up (cocked), and push arm forward until straight, slightly rotating as you push.


4. Single Arm Side Raises
Cable / Banded / DB
3 sets x 8-10 reps L/R


Form Tips: Hold onto something for support. With thumb angled up, raise weight up until in line with your shoulder. 


5. Seated Rear Delt Flies
3 sets x 8-10 reps


Form Tips: While seated, lean forward with a flat back and lower dumbbells to the side of your legs. Angle your pinky fingers slightly upward and raise the DBs until they are in-line or just underneath your shoulders. 


6. Overhead Tricep Extension
Dumbbell or Cable
3 sets x 8-12 reps


Form Tips: If using DBs, you can perform this move seated or standing. Using one or two dumbbells, extend weight up in front of you with elbows extended over shoulders. Dip weights behind your head and then extend back up to straight. If using one DB, you can opt to hold it longways (by the round ends) if desired. 
If using the cable tower, use the rope attachment and set it just above your head. Keep elbows in place by your face and pull the rope forward until arms are straight. 


7. Bicep Curl to External Rotation
3 sets x 8-12 reps


Form Tips: Curl DBs up until waist level, and then rotate outwards & squeeze the shoulder blades. Keep your elbows in tight to your ribs throughout the movement. 


8. Push-Up & Superman
Superset!
3 sets x 10 reps of each, back to back


Form Tips: 
For push-ups - Start in a plank position with hands directly under your shoulders, and walk them outward one “hands-length” on each side (so they are now just directly outside of being under your shoulders. Keep core tight and prevent swaying at the hips as you lower. When pushing back up, squeeze arms to straight at the top. To modify, you can perform from the knees OR elevated on a bench to take tension off of the core and lower back. To make more challenging, elevate your feet to perform decline push-ups. To further work on your push-ups, check out my form video HERE. 

For supermans - Keep chin tucked and in neutral position to spine to help relax your neck. Lift chest and legs up as high as you can while keeping abdomen on floor.
To modify: Take a kneeling position and hinge forward at the hips with arms raised overhead. Raise up to straight and push chest out (you will feel a squeeze in your mid back).