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Sarah HerseSarah Herse
/Int/Adv Powerbuild

W1/D4 Upper Body

4.8|60 min|8 comments
Gym
Strength
Upper Body
Arms
Back
Athletic Performance
Functional
Intermediate
Warmup x 2 rounds of 50 high knees 50 butt kickers 5 inchworm push-ups 10 banded overhead press 20 band pull aparts A. 3 sets A1. High Incline Dumbbell Shoulder Press x 10 reps (set bench to ~60 degrees) A2. Dumbbell Bicep Curl x 10 reps Rest 30 seconds between sets B. 3 sets B1. Assisted Pull-Ups x 10 reps *If you do not have this machine, you can sub for banded pull-ups or lat pulldowns **Focus on keeping elbows pointed out and engaging lats B2. Assisted Dips x 8 reps *if you do not have this machine, you can sub for push-ups or bench dips Rest 30 seconds between sets C. 3 sets: Upper body circuit Note: complete all 3 rounds of each exercises before moving to the next exercise C1. DB Strict Press: max reps in 30 seconds, rest 30 seconds between sets C2. DB Upright Row (30 seconds on, 30 seconds off for 3 sets) C3. DB lateral raises (30 seconds on, 30 seconds off for 3 sets) C4. DB front raise (30 seconds on, 30 seconds off for 3 sets) C5. DB Reverse Fly (30 seconds on, 30 seconds off for 3 sets) *Choose weights for each exercise that you could do ~15 unbroken reps with when fresh D. 3 sets: High Intensity Circuit (optional) 21, 15 and 9 reps for time of: D1. Dumbbell Thrusters D2. Sit-ups D3. Burpees *women, try for 15-35# DB's, men 25-50# **Perform 21 reps of all 3 movements, then 15 of each, then 9 of each


Community

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Whitney 1y ago
The timed circuit was a bit confusing but otherwise I loved it.
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Shannon 1y ago
This program is my favorite from Sarah Herse so far! Feeling great 💪🏼💪🏼
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Marlene 2y ago
That optional work out was hard I only did the first round 😞
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Chris 2y ago
Awesome
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Ashlee 3y ago
Holy shoulder circuit! 😳

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