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Upper Body Workout

March 6, 2018

 

Upper Body Workout
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Bench Press 2 warm up sets of 4-6 reps, one working cluster set.
-Cluster Set: pick a weight you can do 4-6 reps with and rep it for 1, then take 15-20 seconds rest and rep it for 1 again and repeat until you know you couldn’t get another 1 rep!
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Barbell Row 3x 8-10 reps w/ triple drop set on last.
-Triple Drop: after you get your reps on set 3, immediately strip weight off and rep that, then strip weight off again and rep that, then strip weight off one more time and rep that!
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Standing one arm Dumbbell Shoulder Press 3x 10 reps each arm!
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TRX reverse Flys 3x 12-15 reps
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Weighted Pull Up 3x 4-6 w/ double rest pause on last.
-Double Rest Pause: on last set rest 15-20 seconds and get as many reps as you can and then repeat one more time!
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EZ Bar Curl 3x 8-10 reps w/ micro set.
-Micro Set: on last set rest 15-20 seconds then get 3 more reps and repeat this until you cannot get those 3 reps!
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Incline Dumbbell Skull Crushers 3x 8-10 reps w/ micro set on last (method above)
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Bosu Ball Push Ups 3x Max Reps

Zbon Fitness - ATG Fitness Insider

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