No frills. Straight to the point! Although back and chest, the arms, shoulders and core are challenged! Push and pull movements in different planes, some unilateral and others bodyweight towards the end… let’s build some upper body muscle!
The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween each set.
All you will need for this workout is your mat and some dumbbells!
I am using a chair for the Bent Over Rows, however this is completely optimal as you can perform the rows with non working hand on that thigh as I normally do!
Another option is to place non working hand on a stable chair/bench and keep both feet on the floor!
The dumbbells I am using for your reference are 2 x 20kg. I also use 2 x 10kg dumbbells for the flyes and the finisher!
2 x 20kg
CHEST PRESS
CHEST PRESS
2 x 10kg
FLYES
FLYES
FLYES
1 x 20kg
SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
1 x 20kg
PULLOVERS
PULLOVERS
PULLOVERS
1 x 20kg
MOMENTUM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
PUSH UPS
2 x 10kg
SUPINE DOUBLE ROW
PUSH UPS
2 x 10kg
SUPINE DOUBLE ROW
FINISHER!
60 seconds
ALTERNATE RENEGADE ROW TO PUSH UP!
Pushing, pulling and flyes! This is a demanding session on the entire upper body!
My favourite parts are the single arm rows! Take all the time you like to lower… even stretch the back muscles by dropping that bit lower in the row!
Have a great workout everyone! 👊🏼🤩
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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