Upper body – volume, shoulders, and core
12 Exercises
Intro
Required equipment
Standard
Warm-up
Gradually increase the pace to raise your body temperature without pushing too hard. If the impact is uncomfortable, turn the movement into a dynamic march. Read more Read less
Gradually increase the pace to raise your body temperature without pushing too hard. If the impact is uncomfortable, turn the movement into a dynamic march.
35 seconds - 45 seconds
Walk your hands forward with control and keep your core engaged. Shorten the hand-walk distance if your hamstrings or shoulders feel too tight. Read more Read less
Walk your hands forward with control and keep your core engaged. Shorten the hand-walk distance if your hamstrings or shoulders feel too tight.
6 - 8 Repetitions
Cross and open your arms in a relaxed manner to prepare the shoulders. Stay within a comfortable range of motion and avoid forcing the movement. Read more Read less
Cross and open your arms in a relaxed manner to prepare the shoulders. Stay within a comfortable range of motion and avoid forcing the movement.
25 seconds - 30 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Press the dumbbells together throughout the entire set to maintain continuous tension. Keep about 2 repetitions in reserve; if your wrists feel uncomfortable, reduce the pressure between the dumbbells. If the next dumbbell increment is substantially greater than 5%, keep the same load until you master the top of the range before using the smallest available increment. Read more Read less
Press the dumbbells together throughout the entire set to maintain continuous tension. Keep about 2 repetitions in reserve; if your wrists feel uncomfortable, reduce the pressure between the dumbbells. If the next dumbbell increment is substantially greater than 5%, keep the same load until you master the top of the range before using the smallest available increment.
Set
1: 12 - 18 Repetitions
Set
2: 12 - 18 Repetitions
Set
3: 12 - 18 Repetitions
Chain without rest
Keep your back neutral and drive your elbows back without using momentum. If your lower back tires before your back muscles do, raise your torso slightly or use stable support. If the next dumbbell increment is substantially greater than 5%, keep the same load until you master the top of the range before using the smallest available increment. Read more Read less
Keep your back neutral and drive your elbows back without using momentum. If your lower back tires before your back muscles do, raise your torso slightly or use stable support. If the next dumbbell increment is substantially greater than 5%, keep the same load until you master the top of the range before using the smallest available increment.
Set
1: 12 - 18 Repetitions
Rest time : 45 seconds
Set
2: 12 - 18 Repetitions
Rest time : 45 seconds
Set
3: 12 - 18 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
On the floor or on a bench if available, keep your ribs controlled and lower only as far as is comfortable for your shoulders. If you mainly feel your lower back working, reduce the range of motion. If the next dumbbell increment is substantially greater than 5%, keep the same load until you master the top of the range before using the smallest available increment. Read more Read less
On the floor or on a bench if available, keep your ribs controlled and lower only as far as is comfortable for your shoulders. If you mainly feel your lower back working, reduce the range of motion. If the next dumbbell increment is substantially greater than 5%, keep the same load until you master the top of the range before using the smallest available increment.
Set
1: 12 - 18 Repetitions
Set
2: 12 - 18 Repetitions
Set
3: 12 - 18 Repetitions
Chain without rest
Choose a load that lets you raise your arms without swinging your torso. Stop before your traps take over the movement; if necessary, perform the repetitions one arm at a time. If the next dumbbell increment is substantially greater than 5%, keep the same load until you master the top of the range before using the smallest available increment. Read more Read less
Choose a load that lets you raise your arms without swinging your torso. Stop before your traps take over the movement; if necessary, perform the repetitions one arm at a time. If the next dumbbell increment is substantially greater than 5%, keep the same load until you master the top of the range before using the smallest available increment.
Set
1: 15 - 20 Repetitions
Rest time : 40 seconds
Set
2: 15 - 20 Repetitions
Rest time : 40 seconds
Set
3: 15 - 20 Repetitions
Rest time : 10 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep your wrists neutral and your elbows fixed to maintain tension throughout the set. If your forearm or elbow becomes painful, reduce the load and range of motion. If the next dumbbell increment is substantially greater than 5%, keep the same load until you master the top of the range before using the smallest available increment. Read more Read less
Keep your wrists neutral and your elbows fixed to maintain tension throughout the set. If your forearm or elbow becomes painful, reduce the load and range of motion. If the next dumbbell increment is substantially greater than 5%, keep the same load until you master the top of the range before using the smallest available increment.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Chain without rest
Keep the dumbbells close together and your elbows controlled to target the triceps without adding redundant isolation work. If your shoulders are sensitive, reduce the range of motion. If the next dumbbell increment is much greater than 5%, keep the current load and consolidate 18 clean repetitions before increasing it. Read more Read less
Keep the dumbbells close together and your elbows controlled to target the triceps without adding redundant isolation work. If your shoulders are sensitive, reduce the range of motion. If the next dumbbell increment is much greater than 5%, keep the current load and consolidate 18 clean repetitions before increasing it.
Set
1: 12 - 18 Repetitions
Rest time : 45 seconds
Set
2: 12 - 18 Repetitions
Rest time : 1 minute
Standard
Main
Use the same duration on each side and keep your hips high. Place the lower knee on the floor to make the exercise easier. Progress up to 45 seconds per side on both sets; then use a slightly harder variation without automatically increasing the load. Read more Read less
Use the same duration on each side and keep your hips high. Place the lower knee on the floor to make the exercise easier. Progress up to 45 seconds per side on both sets; then use a slightly harder variation without automatically increasing the load.
Set
1: 25 seconds - 45 seconds
Rest time : 35 seconds
Set
2: 25 seconds - 45 seconds
Standard
Cool-down
Gently release your lats after rows and pullovers. Breathe normally and reduce the range of motion if your shoulders feel uncomfortable. Read more Read less
Gently release your lats after rows and pullovers. Breathe normally and reduce the range of motion if your shoulders feel uncomfortable.
25 seconds - 35 seconds
Aim for mild tension at the back of the upper arm without pulling hard on the elbow. If the shoulder feels uncomfortable, use a smaller range of motion. Read more Read less
Aim for mild tension at the back of the upper arm without pulling hard on the elbow. If the shoulder feels uncomfortable, use a smaller range of motion.
25 seconds - 35 seconds
This workout is part of a complete program.
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