Upper Body Weight Training

 

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

3×5 PVC Pipe Pass Through, slow and controlled

Then:

2x (30sec Work/30sec “Rest”) Push Press @ 2 x 5-10lbs Dumbbells. “Rest” is in Overhead position.

Two sets, Rest 60sec between each set

Then:

Work up to Heavy Bench Press

10 @ 45 lb Bar

8 Reps with additional weight

5 Reps with adding 5 more lbs.

3 Reps with 5 lbs more.  If you are unable to hit 3 reps, hit singles

Move to singles with 5 more lbs.

Keep adding weight until you can no longer lift.   Form must not break down, stop before it does.

Then:

10 Reps Dumbbell Bench Press @ 2 x 15-25 lb dumbbells

4 Sets

60 Sec Rest

Then:

8 Reps Skull Crusher @ 2 x 10-20 lb dumbbells

3 Sets

60 Sec Rest

Then:

Banded Lat Pull down

Max Effort

3 Sets

90 Sec Rest

Then:

8/8 Single Arm bicep Curl @ 2 x 15-25 lb dumbbells

10 Lateral Raise + 10 Inverse Fly @ 2 x 10-15 lb dumbbells

3 Rounds

Then:

Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)