Upper body and moderate cardio
7 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Gradually mobilize the shoulders before pressing and pulling movements.
45 seconds - 1 minute
Standard
Main
Keep the shoulder blades stable and control the lowering phase. Maintain approximately 2 repetitions in reserve.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Pull without swinging the torso and maintain a full range of motion. Reduce the load if technique deteriorates.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Keep the torso stable and complete the pull without using momentum.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 45 seconds
Use a light to moderate load and strict form to complement the work of the lateral deltoids.
Set
1: 12 - 15 Repetitions
Rest time : 45 seconds
Set
2: 12 - 15 Repetitions
Standard
Main
Maintain a moderate, sustainable intensity, close to zone 2. Start near the lower end of the range and increase the duration only if recovery remains good. Read more Read less
Maintain a moderate, sustainable intensity, close to zone 2. Start near the lower end of the range and increase the duration only if recovery remains good.
25 minutes - 30 minutes
Standard
Cool-down
Keep the stretch gentle and comfortable.
30 seconds - 45 seconds
This workout is part of a complete program.
View program