Upper body – endurance and balance
11 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Row at a gradually increasing intensity to warm up the shoulders, back, and arms without creating fatigue before the working sets. Read more Read less
Row at a gradually increasing intensity to warm up the shoulders, back, and arms without creating fatigue before the working sets.
3 minutes - 4 minutes
Use light resistance and keep your shoulders down to prepare the upper back.
15 - 20 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Maintain a consistent movement path and keep two repetitions in reserve; if stability decreases, reduce the load slightly. Read more Read less
Maintain a consistent movement path and keep two repetitions in reserve; if stability decreases, reduce the load slightly.
Set
1: 12 - 15 Repetitions
Set
2: 12 - 15 Repetitions
Set
3: 12 - 15 Repetitions
Chain without rest
Keep your core braced and drive the elbows back without momentum to maintain constant tension suited to endurance work.
Set
1: 12 - 15 Repetitions
Rest time : 1 minute
Set
2: 12 - 15 Repetitions
Rest time : 1 minute
Set
3: 12 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Adjust the seat to maintain a comfortable movement path and stop the set if you have to overarch your back to complete the repetitions. Read more Read less
Adjust the seat to maintain a comfortable movement path and stop the set if you have to overarch your back to complete the repetitions.
Set
1: 12 - 15 Repetitions
Set
2: 12 - 15 Repetitions
Set
3: 12 - 15 Repetitions
Chain without rest
Pull toward the upper chest without swinging your torso and maintain a steady tempo throughout the set.
Set
1: 12 - 15 Repetitions
Rest time : 1 minute
Set
2: 12 - 15 Repetitions
Rest time : 1 minute
Set
3: 12 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep your elbows fixed and use a moderate load to accumulate clean repetitions without elbow pain.
Set
1: 15 - 20 Repetitions
Set
2: 15 - 20 Repetitions
Chain without rest
Avoid using torso momentum and maintain the same range of motion from the beginning to the end of each set.
Set
1: 15 - 20 Repetitions
Rest time : 45 seconds
Set
2: 15 - 20 Repetitions
Rest time : 1 minute
Standard
Main
Work at a sustainable, steady intensity. Progress through the duration range first; once you can complete 10 minutes comfortably, slightly increase the resistance and restart near 8 minutes. Read more Read less
Work at a sustainable, steady intensity. Progress through the duration range first; once you can complete 10 minutes comfortably, slightly increase the resistance and restart near 8 minutes.
8 minutes - 10 minutes
Standard
Cool-down
Gently stretch the chest without forcing the shoulder at the end of the workout.
30 seconds - 45 seconds
Maintain gentle tension on each side and avoid any shoulder pain.
30 seconds - 45 seconds
This workout is part of a complete program.
View program