Upper-body and cardio endurance
10 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Mobilize the shoulders without pain before pressing and pulling movements.
30 seconds
Activate the rear delts and upper back with light resistance.
15 - 20 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep the shoulder blades stable and use a comfortable range of motion. Stop the set if the movement path becomes inconsistent. Read more Read less
Keep the shoulder blades stable and use a comfortable range of motion. Stop the set if the movement path becomes inconsistent.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Chain without rest
Pull without momentum and keep the torso stable to maintain continuous tension on the back.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 45 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep your back supported and do not force the range of motion if the shoulders become uncomfortable.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Chain without rest
Maintain a steady tempo and avoid swinging to complete the repetitions.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 45 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Progress through the repetition range first, and only increase the load when the sets remain clean and consistent.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Chain without rest
Avoid using torso momentum. For this isolation movement, prioritize additional repetitions before increasing the load.
Set
1: 12 - 20 Repetitions
Rest time : 1 minute
Set
2: 12 - 20 Repetitions
Rest time : 30 seconds
Standard
Main
Start near the lower end of the duration range at a sustainable intensity. Once you can complete the upper duration with controlled breathing, slightly increase the resistance before returning to the lower duration. Read more Read less
Start near the lower end of the duration range at a sustainable intensity. Once you can complete the upper duration with controlled breathing, slightly increase the resistance before returning to the lower duration.
18 minutes - 22 minutes
Standard
Cool-down
Gently stretch the chest without forcing the range of motion.
45 seconds - 1 minute
This workout is part of a complete program.
View program