Upper Body Inferno #3

Upper Body Inferno #3

Another day, another workout done!

Today I started with a little conditioning, core and coordination practice.. jump rope skipping, double unders to be exact. I have been practicing on my double unders and yaaaayyy progress, win! For the people that don’t know what double unders are.. it’s just jumping a little higher and spinning the rope a little faster so that it passes twice before you touch the ground. Easy right? Well.. not really. Try it and see for yourself!

After that I decided to hit the pecs first, so the classic bench press was first and it wasn’t even Monday. Then I went on with the bent over barbell row, one of the best compound exercise (exercises that work two or more joints and more muscles) to hit the back, next to pull ups, but I suck at those so let’s not go there. Yeah yeah I know I need to work on the pull up but not now ok?! After I was done with my back I decided to do an awesome superset hitting shoulders and then finished the workout strong with another awesome superset hitting arms!

I either do the isolation arm excersies (exercises that involve only one joint and a limited number of muscle groups) at the end of my workout or at the very beginning to pre-exhaust the muscles to keep the body shocking and get even better results! I always feel so badass when I’m done.

Breakdown:

  • 15 minutes Jump Rope Skipping – double unders
  • Bench Press 3x 8-10 reps
  • High incline bench press 3x 6-8 reps
  • Bent over barbell row 3x 8-10 reps
  • Lat pulldown 3x 8-10 reps
  • Superset 3x
    • Standing dumbbell shoulder press 8-10 reps
    • Dumbbell front raise 6-8 reps
  • Superset 3x
    • Cable curls 10 reps
    • Skull crushers 6-8 reps

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