Day One: Upper Body
Upper body day works the muscles groups on the front and back of your body including: pectoral muscles, deltoids, triceps, biceps, traps, lats, and core.
Warm Up
Do what feels good!
Some good examples of warming up this part of your body would be:
Shoulder CARs: 5 reps each side, 2 sets
Bear position shoulder taps: 16-20 reps, 2 sets
Resistance band pull apart: 10 reps, 2 sets
Resistance band chest press: 10 reps, 2 sets
Kettlebell hinge to sumo squat: 12 reps, 2 sets
4 sets of 8-10 reps
6-7 RPE
60-second rest between sets
4 sets of 8-10 reps
6-7 RPE
60-second rest between sets
3 sets of 10-12 reps
6–7 RPE
60-second rest between sets
3 sets of 10-12 reps
6–7 RPE
60-second rest between sets
3 sets of 10-15 reps
6–7 RPE
60-second rest between sets
Arm Bar
3 sets of 10-15 reps
5–6 RPE
60-second rest between sets
Hold position or crawl
6-7 RPE
20 seconds, 3 sets
60-second rest between set
